7d • DAILY WORKOUT
WEEK 1 CHECK IN - daily workout
Week 1 of our 21-Day Challenge is COMPLETE! 🔥
Be honest with yourself…
Did you work out all 7 days?
Did you avoid processed foods, alcohol, and negativity?
Is your confidence growing?
Now give yourself a quick self-evaluation — because it’s time to check in on your progress.
And remember: if you’re anything short of 100%… that’s not failure. That’s MASSIVE opportunity.
This is your week to step it up. Let’s go.
TODAY’S 20-MIN FULL BODY CIRCUIT
8 movements • 20 seconds on • 20 seconds on • 20 seconds rest
Each pair = 5 rounds before moving on.
Block 1 (5 Rounds)
A. Squat to Front Raise – 20 sec
B. Skaters – 20 sec
Rest – 20 sec
Block 2 (5 Rounds)
A. London Twists – 20 sec
B. Scissors – 20 sec
Rest – 20 sec
Block 3 (5 Rounds)
A. Halo to Open Squat – 20 sec
B. In-and-Out Squats – 20 sec
Rest – 20 sec
Block 4 (5 Rounds)
A. Alternating Bent-Over Rows – 20 sec
B. Push-Ups – 20 sec
Rest – 20 sec
Remember — you can always sub the exercises if needed, but this is exactly what I did today.
Now go get after it. Week 2 is where champions are built. 🔥💪
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WEEK 1 CHECK IN - daily workout
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Troy City Fitness is an online fitness program that offers free workout programs, nutrition coaching, and accountability.
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