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Back to School Fall Challenge 2025

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  1. EDUCATION

    Which Wellness Zone Are You In?
  2. WARM UP
    Resistance Training Warm Up
  3. WEEK ONE
    Day 1 - Lower Body (W1)
  4. Day 2 - Zone 2 Cardio + Mobility Flow (W1)
  5. Day 3 - Upper Body (W1)
  6. Day 4 - Zone 2 Cardio + Mobility Flow (W1)
  7. Day 5 - Lower Body (W1)
  8. WEEK TWO
    Day 1 - Lower Body (W2)
  9. Day 2 - Zone 2 Cardio + Mobility Flow (W2)
  10. Day 3 - Upper Body (W2)
  11. Day 4 - Zone 2 Cardio + Mobility Flow (W2)
  12. Day 5 - Lower Body (W2)
  13. WEEK THREE
    Day 1 - Lower Body (W3)
  14. Day 2 - Zone 2 Cardio + Mobility Flow (W3)
  15. Day 3 - Upper Body (W3)
  16. Day 4 - Zone 2 Cardio + Mobility Flow (W3)
  17. Day 5 - Lower Body (W3)
  18. WEEK FOUR
    Day 1 - Lower Body (W4)
  19. Day 2 - Zone 2 Cardio + Mobility Flow (W4)
  20. Day 3 - Upper Body (W4)
  21. Day 4 - Zone 2 Cardio + Mobility Flow (W4)
  22. Day 5 - Lower Body (W4)
  23. WEEK FIVE (BONUS)
    Day 1 - Lower Body (W5)
  24. Day 2 - Zone 2 Cardio + Mobility Flow (W5)
  25. Day 3 - Upper Body (W5)
  26. Day 4 - Zone 2 Cardio + Mobility Flow (W5)
  27. Day 5 - Lower Body (W5)
  28. WEEK SIX (BONUS)
    Day 1 - Lower Body (W6)
  29. Day 2 - Zone 2 Cardio + Mobility Flow (W6)
  30. Day 3 - Upper Body (W6)
  31. Day 4 - Zone 2 Cardio + Mobility Flow (W6)
  32. Day 5 - Lower Body (W6)
  33. WEEK SEVEN (BONUS)
    Day 1 - Lower Body (W7)
  34. Day 2 - Zone 2 Cardio + Mobility Flow (W7)
  35. Day 3 - Upper Body (W7)
  36. Day 4 - Zone 2 Cardio + Mobility Flow (W7)
  37. Day 5 - Lower Body (W7)
  38. WEEK EIGHT (BONUS)
    Day 1 - Lower Body (W8)
  39. Day 2 - Zone 2 Cardio + Mobility Flow (W8)
  40. Day 3 - Upper Body (W8)
  41. Day 4 - Zone 2 Cardio + Mobility Flow (W8)
  42. Day 5 - Lower Body (W8)
  43. CONTINUING YOUR JOURNEY
    End of Program Survey
  44. Next Steps
  1. Back to School Fall Challenge 2025
  2. Resistance Training Warm Up
Session 2 of 44
In Progress

Resistance Training Warm Up

  1. Back to School Fall Challenge 2025
  2. Resistance Training Warm Up

Equipment Required

Yoga Mat

Follow Along

  • Prefer to go at your own pace? Keep scrolling to use our GIF workout breakdown.

Warm Up

Sculpt Feedback Form

Warm Up

  • 11 Exercises / 1 Lap
  • Perform all exercises back to back before taking a 30-second rest.

Exercise 1/11

8 Neck Circles

Tips:

  • 8 reps per direction

Exercise 2/11

8 Neck Rotation

Tips:

  • 8 reps per side

Exercise 3/11

8 Shoulder Circles Forward and Back

Tips:

  • 8 reps per direction

Exercise 4/11

8 Wrist Circles

Tips:

  • 8 reps per direction

Exercise 5/11

8 Trunk Rotation

Tips:

  • 8 reps per side

Exercise 6/11

8 Hip Circles

Tips:

  • 8 reps per direction

Exercise 7/11

8 Single Leg Hip Circles

Tips:

  • 8 reps per side

Exercise 8/11

8 Knee Circles

Tips:

  • 8 reps per direction

Exercise 9/11

8 Ankle Circles

Tips:

  • 8 reps per direction
  • Repeat other side

Exercise 10/11

8 Shinbox

Tips:

  • 8 reps per side

Exercise 11/11

8 Downdog March

Tips:

  • Press heels and palms into the floor and brace the core
  • Start slowly to build the balance and coordination
  • 8 reps per side
Sculpt Feedback Form

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