We are so excited to announce our third annual Dashing Dish Spring Shape Up Challenge! This year, the Dashing Dish Spring Shape Up Challenge will feature a program called "5 x 4 & Out the Door!" I wrote this program specifically for the challenge, and it includes 4 weeks of workouts that you will access to via PDF.

What Can I Expect?

Starting Monday March 4th (although you can join any time), you will have 3 workouts to complete each week for 4 weeks—one upper body, one lower body, and one full body. All of the workouts for the full program are outlined in the PDF. You can pick the day of the week that works best for you to complete each workout! We want you to go ahead and download these workouts and look through all of the information now so that you have time to get prepared and ask any questions before starting this coming Monday, March 4th! In addition, if you are more advanced in your fitness level, you can add cardio before or after the 21 minute workouts, and/or add cardio workouts in on your off days if you desire.

What Kind of Time Commitment & Equipment Does the Program Involve?

I designed this workout program to be a quick and effective regimen for those who want to weight train, but who do not have a long amount of time spend on a workout. Each week in this 4-Week program has 3 workouts; one for upper body, one for lower body, and one for full body. They are designed for you to be able to do from home with just a few sets of dumbbells, but you could certainly do them at the gym as well! I named it “5 x 4 & Out the Door!” because you only have to complete 5 exercises a total of 4 times through, and then you're good to go! These workouts should take about 20-25 minutes to complete.

What Is Rest-Based Training?

This program uses a style of training called rest-based training (RBT), which I personally love because it is effective for muscle building as well as fat burning, all within in a minimal amount of time! If you are not familiar with RBT, I think you will love it! It is a style of training created by a company called Metabolic Effect, and I hold certification in their protocol. With rest-based training, you are in control of the exertion level and are able to push until you need to rest, then start again right where you left off as soon as you feel comfortable.

Are There Modifications?

Something else that I love about RBT is that it can be tailored to any fitness experience level, any body type, and any level of comfort with using weights to exercise. Even those with some injuries can use this method of training with simple modifications. Of course, always talk with your doctor and/or personal trainer for specifics related to your situation if that is the case!

With all that being said, please make sure that you read through the introduction and explanations carefully, especially if this is a new style of training for you. Also, feel free to post questions in the comments below, or in the Dashing Dish Members Community Forum on Facebook. If you are not familiar with any of the movements included, you can usually find video demonstrations on YouTube, but let me know and I can always point you to one if needed! I have also tried to explain the movements by written instructions within the PDF.

Anything Else I Should Know About the Workouts?

Make sure you are warmed up before starting. Usually 5 minutes of walking or light cardio is sufficient. It is also a good idea to stretch and/or foam roll after your workout to help with soreness and recovery. Remember, there is no structured rest with these workouts like you might be familiar with from traditional weight training programs. However, you can rest at any time and simply go again when you are ready, picking right back up where you left off. Make sure to stop for water as needed too. Pay attention to your body and remember to be safe!

Check In & Get Motivated!

Another key to success in maintaining healthy changes is support from others along the journey. Each day that you perform one of your 3 workouts, make sure to check in and share on social media (Facebook and Instagram) and use the #DashingDishSpringShapeUp. Whether it is a sweaty selfie, an encouraging quote, or any other insight you have about your workout or your mindset progress, make sure you share it with your Dashing Dish sisters!

The full program and instructions can be downloaded in the PDF here, or by clicking the image.

Simply print them off and you're good to go starting next Monday March 4th!