Welcome to Week 4!!
Before we get started, I have a few rules
we need to address first.
1) If you ever feel like an exercise is painful to
the point of injury immediately stop the
exercise. Soreness  Stop. Pain related to
injury=Stop.
2) Work hard to see results!
3) If you don’t understand an exercise or you
need some encouragement, contact me! I
would love to help you!
4) Ask if a friend will do the workout challenge
with you. Added Support and accountability
can only help you reach your goals!
5) Improve your life by improving your health!
Yay! Now, let’s get started!
The workouts:
Each workout will include both strength
training and a form of cardio.
Do the best you can. If you feel the
workout is easy, up your intensity. If you
feel the workout is too hard, take breaks
when you need them and consider using
less weight for your strength training
exercises.
Working out should ALWAYS be
challenging. If you need more of a
challenge, contact me! I’d be glad to
increase your intensity! 
DISCLAIMER
Please consult your physician before beginning this or any
exercise program. This is especially important for persons over
age 35 or persons with pre-existing health problems. Can do, Cait!
assumes no responsibility for personal injury or property damage
sustained by or through the use of this product.
The advice given on candocait.com is in no way intended to be a
substitute for professional medical advice. Discontinue any
exercise that causes you pain, severe discomfort, nausea,
dizziness, or shortness of breath and consult a medical expert.
Start slowly and at the level that is appropriate for you. Not all
exercise plans are suitable for everyone.
Can do,cait!
Fitness Challenge
Workout 1
What you’ll need
 Jump Rope
Take 30 seconds rest between round 1&2.
Take 1-minute rest between round 2&3.
The Workout
Round 1: 10 Reps Each exercise
Round 2: 20 Reps Each exercise
Round 3: 30 Reps Each exercise
Squat jumps
Push-ups
Front Lunges
Burpees
Full Body Crunch
Jump Rope 1 minute
HIIT
20 sec Lateral Hops
10 sec Rest
20 sec High Knees
10 sec Rest
Repeat 4x
Challege yourself during this workout! Focus on moving quickly
through the workout with close to perfect form! If you challenge
yourself, this should be a tough workout!
Can do,cait!
Fitness Challenge
Workout 2
What you’ll need
 1 set of Dumbbells (DB) 1Light set (L) 5-15lbs, 1 Heavy (H) 12-30lbs.
Perform each exercise for 30 seconds and immediately move to the next exercise
Take 1 min rest between rounds
The Workout
DB Over Head Triceps Extensions (H)
Up-Down Planks
DB Squat to Over Head Press (H)
Skaters
DB Chest Press (H)
Walking Plank
Lateral Arm Raises (L)
Jumping Jacks
Complete 5 Rounds
This workout should take you breathless! Use the 1-minute rest between rounds to
recover. If you find that you need longer than 1 minute to rest that’s okay! Recover
fully so that each round you can perform at a high intensity!
Can do,cait!
Fitness Challenge
Workout 3
What you’ll need
 Small Towel
Complete the exercise and move directly to the next exercise.
Take 1-3 minutes rest between rounds to let yourself fully recover.
The Workout
5 Tuck Jumps
10 Spiderman Push-ups
15 V-ups
20 Towel Hamstring Curls
30 Long Jumps
Complete 5 Rounds
Try a few stretches to help with any tightness you may be experiencing. Check
out this stretching post on candocait.com!
This is a high intensity workout. Keep you heart rate up until the end of the round.
Take 1-3 minutes rest between each round until you are fully recovered.
Share your workout on social media
#candocaitFC
Can do,cait!
Fitness Challenge
Workout 4
What you’ll need
 1 set of Dumbbells (DB) 1Light set (L) 5-15lbs, 1 Heavy (H) 12-30lbs.
Complete the exercise and move directly to the next exercise.
Take 1-2 minutes rest between rounds to let yourself fully recover.
The Workout
30 Plank with Shoulder Taps
20 DB Lateral Arm Raises (L)
10 Reverse Lunge to Triceps Extension (L) (each leg=10 reps)
10 Squat- bicep curl- Over head press (H)
20 DB Straight Leg Deadlifts (H)
30 leg lifts
3-5 Rounds
HIIT
20 Skaters (both sides equals 1 rep)
20 Mountain Climbers (both knees equals 1 rep)
20 Heel taps
1-2 minutes rest
3 Rounds
If at any point during a workout you feel overwhelmed,
just slow down and focus on form. During week 4, you
may feel exhausted or you may feel stronger than ever. It
really depends on the person. If you feel energized and
strong then try a higher weight, but make sure maintain
proper from.
You’re doing great! Keep it up!
Can do,cait!
Fitness Challenge
Workout 5
What you’ll need
 1 set of Dumbbells (DB) 1Light set (L) 5-15lbs, 1 Heavy (H) 12-30lbs.
Complete the exercise and move directly to the next exercise.
Take 1-3 minutes rest between rounds to let yourself fully recover.
The Workout
20 Squat to Lateral Leg Lift
10 DB Single Arm Bent Over Row (H) – 10 on each arm
10 Low Side Lunge Leg Lifts (H) – 10 on each leg
20 Super Mans
10 DB Single Arm Renegade Rows (H) – 10 on each arm
10 DB Sumo Squat to Upright Row (H)
4 Rounds
HIIT
30 sec Burpees
30 sec Rest
Repeat 5X
Fully recover between your HIIT intervals. Once you feel recovered you can
begin your in-out squat HIIT.
30 sec In-Out Squats
30 sec Rest
Repeat 5X
Share your workout on social media
#candocaitFC
Thank you for being part of the Can do, Cait!
Fitness Challenge.
I hope you have enjoyed the workouts!
Now that you are stronger and more
conditioned, you can conquer the gym on your own!
Way to go!!