Free Fitness Challenge Programs – Tagged "march across america" – Freedom.Fit
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    Free Fitness Challenge Programs — march across america

    28 Day Heart Health Fitness Challenge

    28 Day Heart Health Fitness Challenge

    Here is your complete 28 Day Heart Health Fitness Challenge, because your heart health matters to me! You'll protect your heart, body, and mind by alternating cardio days with weight days, and get flexibility, balance, and core work as well for the perfectly balanced program with these time-saver workouts. (Get each day done in 30-40 minutes!)

    Now, I know some of you own my Step Hero, Step Across America, Coast to Coast Step, or March Across America cardio workout programs. If you want to substitute any of those workouts on your cardio days, please feel free to do so, but make sure you do at least 30 minutes on cardio days. Either way, I've got you covered with effective workouts from my YouTube channel, or my workout programs, to get you on your way to protecting your health and happiness.

    There are 4 brand new workouts that are a part of this challenge, Total Body Weights 1, Total Body Weights 2, Hawaii Stretch & Restorative Flexibility, and Ocean Side Core & Abs.

    Rest Days are also just as important. On your rest day, make sure you're still trying to be mindfully active; go on a walk, take the stairs when possible, park a little further from the store, etc.

    Please tag me on social media with your beautiful sweaty selfies! Or email me and let me know how you're doing. It brings me such joy when I get to see how you've decided to take care of yourself. Be sure to share this challenge with your any of your friends or loved ones, and don't forget to subscribe to my newsletter here on Freedom.Fit. You'll hear all the news first, and get exclusive discounts on my fitness products.

    You can begin this program at any time. You can also insert your rest day on whichever day will work best for you. Once you've completed all 28 days, you are welcome to begin it again, or try any of my other 6 free challenges!

    Equipment Needed: step bench, dumbbells, mat or towel

    Day 1: Marching with Cardio Bursts

    Day 2: Total Body Weight Workout 1

    Day 3: Chicago (4 of 50) Quick Version Step Across America, Core off the Floor

    Day 4: Kathy Smith & Jenny Ford Total Body Weights

    Day 5: Step Hero-1st Training Exercise, Core & Abs

    Day 6: Hawaii Refresh, Relax, Restore Full Body Stretch for Tight Muscles 

    Day 7: Rest Day

    Day 8: Total Body Strength, Tetons Core & Abs

    Day 9: Pregnancy Marching Workout (It's a great workout, even if you aren't expecting, I promise.)

    Day 10: Total Body Weight Workout 2

    Day 11: Bootcamp with Cardio, Core, Muscular Strength & Endurance

    Day 12: Total Body Weight Workout 1

    Day 13: Hawaii Refresh, Relax, Restore Full Body Stretch for Tight Muscles 

    Day 14: Rest Day

    Day 15: March it Out with Jenny Ford and Michele Bell, Ocean Side Core & Abs- coming soon

    Day 16: Kathy Smith & Jenny Ford Total Body Weights

    Day 17: Tabata Cardio, Strength, and Core

    Day 18: Total Body Weight Workout 2

    Day 19: Dance Fitness Workout, Ocean Side Core & Abs- coming soon

    Day 20: Hawaii Refresh, Relax, Restore Full Body Stretch for Tight Muscles 

    Day 21: Rest Day

    Day 22: Total Body Strength

    Day 23: Niagara Falls (5 of 50) Quick Version Step Across America, Ocean Side Core & Abs- coming soon

    Day 24: Total Body Weight Workout 1

    Day 25: Cardio Intervals, Core off the Floor

    Day 26: Total Body Weight Workout 2

    Day 27: Hawaii Refresh, Relax, Restore Full Body Stretch for Tight Muscles 

    Day 28: Rest Day

    Want a quick workout challenge? Try my 5 Day Jumpstart Step and Weights Program.

    **Disclaimer: Be sure to consult your doctor before beginning this or any other exercise program. Not all exercises are suitable for everyone. By engaging in these workouts, you agree that you do so at your own risk, and assume all associated risk of injury.

    5 Day Jumpstart Step and Weights Fitness Program

    5 Day Jumpstart Step and Weights Fitness Program

    Ready to fire-up your health and fitness? I've created this 5 Day Jumpstart Step & Weights Program for every participant level. Protect your health, heart, and mind by completing this program.

    Every day you’ll start with a fun step combo, then move on to weights using dumbbells, targeting specific muscle groups. Scroll down to begin days 1-5.

    Each workout runs an average time of 12 minutes. Feel free to repeat each day twice if you need a bit more exercise to meet your specific fitness goals.

    If you want a total body cardio and strength workout, you can complete all 5 days in one go, giving you 62 minutes total workout time.

    I used a beat track to help keep a 126 bpm tempo. Feel free to put on your favorite tunes to help motivate you in your workout.

    Be sure to leave your feedback in the comments below. I truly appreciate you taking the time to let me know what you think.

    Equipment: step bench and one set of heavy and one set of light dumbbells.

    Day One Description: Begin with a fun step combo with repeaters, V-steps, and leg back corner corner with the option to really 'pop' it up. Then move on to your heavy weights for squats, Bulgarian lunges, curtsy squats, and stand on your bench dipping back. End with a stretch targeting the specific muscles we worked today.

     

    Day Two Description: Begin with a fun step combo with kicks, Charleston's, insoles, and L-steps. Then move on to your heavy weights for deadlifts, one arm rows, reverse pec flies, push-ups, flies, and chest press. End with a stretch targeting the specific muscles we worked today.

    Day Three Description: Begin with a fun step combo turn-steps, ham curls, kicks, leg backs, side legs, and repeaters. Then move on to your heavy weights for wide squats with upright rows, one arm overhead press, side raise/front raise, side raise with hip hinge. End with a stretch targeting the specific muscles we worked today.

    Day Four Description: Begin with a fun step combo with ham curls, stomps up-down-up-down, over the top, and kicks corner to corner. Then move on to your weights for concentration curls, hammer curls, tricep overhead extensions, side raise-front raise, and tricep kickbacks. End with a stretch targeting the specific muscles we worked today. ***Please note my mic dropped my voice at about 6:45 for 15 seconds while we do concentration curls. Follow my movements on the screen and you'll do just great!***

    Day Five Description: Begin with a fun step combo with basics and a variety of lift steps. Then move on to a great core and abs section starting with standing figure 8's, different plank variations, then sitting on your bench work through great exercises for your abdominals. End with a stretch targeting the specific muscles we worked today.

    Now that you've completed my 5 Day Jumpstart Step & Weights Program, are you ready for more? Try my 28 Day Heart Health Fitness Challenge next. 

    **Disclaimer: Be sure to consult your doctor before beginning this or any other exercise program. Not all exercises are suitable for everyone. By engaging in these workouts, you agree that you do so at your own risk, and assume all associated risk of injury.

     

    Free 30 Day Fitness Challenge

    Free 30 Day Fitness Challenge

    Your 30 Day Fitness Challenge is here! I'm so excited for you! 30 days of fitness to get you moving, sweating, and feeling great! I love that you're here, protecting your health, your mind, and those you love by taking care of yourself! 

    Notice on the 7th day each week I've scheduled an Active Rest Day which means no official workout. I want you to try to be mindful about being active each day, for example, take the stairs, park further from the store, get out for a walk on your lunch break, etc.

    It's perfectly fine to switch the workout on any particular day, just make sure to do a cardio workout on the cardio days, and weights on the strength training days.

    Contact me anytime, and I'd love to hear how you're doing. Be sure to tag me in your sweaty selfies on Instagram and Facebook using #JennyFordFitness. I love to feature my beautiful participants and all of your hard work! Wishing you the best year ever!

    Equipment Needed: step bench, dumbbells, mat, stability ball, chair

    Day 1: Hawaii Step

    Day 2: Total Body Strength

    Day 3: Aspen Trail Step, Core and Abs

    Day 4: Total Body Weights

    Day 5: Dance Fitness Workout, Core off the Floor

    Day 6: Killer Abs, Restorative Stretch and Flexibility

    Day 7: Active Rest Day

    Day 8: Marching with Moves Chicago, Upper Body Weights, Lower Body Weights

    Day 9: Marching - Low Impact , Core and Abs

    Day 10: Aspen Step and Weights

    Day 11: Cardio Intervals, Core and Abs on a Stability Ball

    Day 12: Step by Step

    Day 13: Core off the Floor, Basic Yoga

    Day 14: Active Rest Day

    Day 15: Classic Strength Training

    Day 16: Malibu Step Aerobics, Killer Abs

    Day 17: Montana Step and Weights

    Day 18: Marching with Moves for Beginners, Core and Abs

    Day 19: Total Body Strength

    Day 20: Killer Abs, Restorative Stretch and Flexibility

    Day 21: Active Rest Day

    Day 22: Malibu Marching, Core and Abs on a Stability Ball

    Day 23: Marching Workout, Upper Body Weights, Lower Body Weights

    Day 24: Step Aerobics Basics w/3 Combos, Core off the Floor

    Day 25: Classic Strength Training

    Day 26: Zion's Step, Core and Abs

    Day 27: Core and Abs on a Stability Ball, Basic Yoga

    Day 28: Active Rest Day

    Day 29: Hi-Lo Cardio, Killer Abs

    Day 30: Total Body Weights

    Finished with this challenge, and ready for another? Why not try my 28 Day Heart Health Fitness Challenge next. 

    **Disclaimer: Be sure to consult your doctor before beginning this or any other exercise program. Not all exercises are suitable for everyone. By engaging in these workouts, you agree that you do so at your own risk, and assume all associated risk of injury.

    Free Beginner 30 Day Workout Program

    Free Beginner 30 Day Workout Program

    My Free Beginner 30 Day Workout Program is the perfect place to start if you're new to working out, or just getting back into exercise. Congratulations for taking the first step to protect your health!

    Begin with Day 1 and exercise as long as you are able. This program is meant to be self-paced, and is a non-intimidating way to get back into an exercise routine. You're going to see benefits, even if you only get through 5-10 minutes at first. The two beginner step workouts can be performed with or without a step bench.

    In week 2 you'll see 2 Weight sessions - one for the Lower Body and one for the Upper Body. Follow my beginner modifier Michele (on the left of the screen) until you're comfortable with the workout. Perform as much of each strength exercise as you are able, and rest when needed. Some participants will need to build strength slowly.

    Remember, this is Your program! I will always give you options that will work for you. This program has all of the necessary components to make it a complete program: Cardio, Weights, Flexibility, and Core.

    I congratulate you for giving yourself the gift of health! Let me know if you have any questions or concerns, and I'd love for you to check-in with me anytime.

    Equipment Needed: step bench, dumbbells, mat, chair

    Day 1: Cardio: Marching with Moves for Beginners

    Day 2: Cardio: Beginner Step Aerobics

    Day 3: Cardio: Marching in Malibu

    Day 4: Cardio: Marching Low-Impact

    Day 5: Cardio: Beginner Step

    Day 6: Flexibility: Restorative Flexibility and Stretch

    Day 7: Active Rest Day (No Scheduled Workout-but be mindfully active.)

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    Day 8: Cardio: Marching with Moves for Beginners

    Day 9: Cardio: Beginner Step Aerobics

    Day 10: Weights: Lower Body Weights (Complete workout from 00:00 -16:00, then skip to 29:00 - 34:36. Please follow my beginner modifier, Michele, on the left.)

    Day 11: Cardio: Marching in Malibu

    Day 12: Weights: Upper Body Weights (Complete workout from 00:00 - 5:41, then skip to 16:00 - 34:36. Please follow my beginner modifier, Michele, on the left.)

    Day 13 : Flexibility: Basic Yoga Stretching

    Day 14: Active Rest Day (No Scheduled Workout-but be mindfully active.)

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    Day 15: Cardio: Marching Low-Impact

    Day 16: Cardio: Beginner Step

    Day 17: Weights: Lower Body Weights (Complete workout from 00:00 -16:00, then skip to 29:00 - 34:36. Please follow my beginner modifier, Michele, on the left.)

    Day 18: Cardio: Marching with Moves for Beginners

    Day 19: Weights: Upper Body Weights (Complete workout from 00:00 - 5:41, then skip to 16:00 - 34:36. Please follow my beginner modifier, Michele, on the left.)

    Day 20: Flexibility: Core & Abs (Please follow my beginner modifier, Michele, on the left.) / Restorative Flexibility and Stretch

    Day 21: Active Rest Day (No Scheduled Workout-but be mindfully active.)

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    Day 22: Cardio: Beginner Step Aerobics

    Day 23: Cardio: Marching in Malibu

    Day 24: Weights: Lower Body Weights (Complete workout from 00:00 -16:00, then skip to 29:00 - 34:36. Please follow my beginner modifier, Michele, on the left.)

    Day 25: Cardio: Marching Low-Impact

    Day 26: Weights: Upper Body Weights (Complete workout from 00:00 - 5:41, then skip to 16:00 - 34:36. Please follow my beginner modifier, Michele, on the left.)

    Day 27: Flexibility: Core & Abs (Please follow my beginner modifier, Michele, on the left.) / Basic Yoga Stretching

    Day 28: Active Rest Day (No Scheduled Workout-but be mindfully active.)

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    Day 29: Cardio: Beginner Step

    Day 30: Cardio: Marching with Moves for Beginners

    Ready for another program? Try my Step Hero- Learn to Step Program next. 

    **Disclaimer: Be sure to consult your doctor before beginning this or any other exercise program. Not all exercises are suitable for everyone. By engaging in these workouts, you agree that you do so at your own risk, and assume all associated risk of injury.

    30 Day Fitness Challenge Program for Step Aerobic Lovers

    30 Day Fitness Challenge Program for Step Aerobic Lovers

    Thanks for joining me in my 30 Day Fitness Challenge Program for Step Aerobic's Lovers! I love that you're here taking care of You, so you can take care of those you love. You are protecting your health, and ensuring a better quality of life! 

    If you want to try a step workout and don't have a step, no worries! The same moves can be performed on the floor without a step. Each link below will take you directly to the workout on my YouTube channel. If you'd rather do a different cardio workout than the one listed for the day, feel free to switch it up! Just be sure to get your cardio session in. Be sure to leave me comments on your progress on YouTube, or on Facebook. Cheer each other on! We're in this together. Here's to a healthier happier you!

    Equipment Needed: step bench, dumbbells, mat, chair

    Day 1: CARDIO -- BASIC STEP AEROBICS (30:11)

    Day 2: CARDIO -- ZION'S STEP AEROBICS (30:03)

    Day 3: CARDIO and WEIGHTS -- MONTANA STEP and WEIGHTS (41:57)

    Day 4: CARDIO -- STEP AEROBICS BASIC W/ 3 COMBOS (45:36)

    Day 5: CARDIO -- AEROBIC CARDIO WORKOUT / LATIN ZOOM (34:05)

    Day 6: WEIGHTS -- WEIGHTS AND TONING FITNESS (37:25)

    Day 7: REST DAY or STRETCH -- BASIC YOGA (15:11)

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    Day 8: CARDIO -- STEP BY STEP -- STEP AEROBICS (51:06)

    Day 9: WEIGHTS -- CLASSIC WEIGHT TONING WORKOUT (51:14)

    Day 10: CARDIO -- STEP BY STEP 2 (48:23)

    Day 11: WEIGHTS / ABS -- WEIGHTS AND TONING FITNESS (37:25), KILLER ABS (9:57)

    Day 12: CARDIO -- ZOMBIE STEP AEROBICS (38:34), KILLER KILLER ABS (13:29)

    Day 13: WEIGHTS / ABS -- WEIGHTS AND TONING FITNESS (37:25), KILLER ABS (9:57)

    Day 14: REST DAY or STRETCH -- BASIC YOGA (15:11)

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    Day 15: CARDIO -- STEP AEROBICS FITNESS CARDIO WORKOUT (42:53), KILLER ABS (9:57)

    Day 16: WEIGHTS -- CLASSIC WEIGHT TONING WORKOUT (51:14), KILLER ABS (9:57)

    Day 17: CARDIO -- BASIC STEP AEROBICS (30:11), KILLER KILLER ABS (13:29)

    Day 18: WEIGHTS/ ABS -- WEIGHTS AND TONING FITNESS (37:25), KILLER ABS (9:57)

    Day 19: CARDIO -- AEROBIC CARDIO WORKOUT / LATIN ZOOM (34:05), KILLER KILLER ABS (13:29)

    Day 20: WEIGHTS and CARDIO -- ASPEN STEP AEROBICS and WEIGHTS (49:06), KILLER ABS (9:57)

    Day 21: REST DAY or STRETCH -- BASIC YOGA (15:11)

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    Day 22: CARDIO -- STEP BY STEP 2 (48:23), KILLER KILLER ABS (13:29)

    Day 23: WEIGHTS and CARDIO -- MONTANA STEP and WEIGHTS(41:57), KILLER ABS (9:57)

    Day 24: CARDIO -- MARCHING WITH MOVES (30:02), KILLER KILLER ABS (13:29)

    Day 25: WEIGHTS -- CLASSIC WEIGHT TONING (51:14), KILLER ABS (9:57)

    Day 26: CARDIO -- STEP AEROBICS FITNESS CARDIO WORKOUT (42:53), KILLER ABS (9:57)

    Day 27: WEIGHTS / ABS -- WEIGHTS AND TONING FITNESS (37:25), KILLER KILLER ABS (13:29)

    Day 28: REST DAY or STRETCH -- BASIC YOGA (15:11)

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    Day 29: WEIGHTS /ABS -- CLASSIC WEIGHT TONING (51:14), KILLER KILLER ABS (13:29)

    Day 30: CARDIO -- STEP AEROBICS BASIC W/ 3 COMBOS (45:36), KILLER ABS (9:57)

    Finished this challenge, and ready for another? Try my 28 Day Heart Health Fitness Challenge here. 

    **Disclaimer: Be sure to consult your doctor before beginning this or any other exercise program. Not all exercises are suitable for everyone. By engaging in these workouts, you agree that you do so at your own risk, and assume all associated risk of injury.