Melt Down Challenge

Melt away unwanted pounds, look leaner and get stronger in six weeks with the Melt Down Challenge, a free fitness program to get you in shape for the New Year! Get the tools you need to lose fat, build muscles and look and feel better than ever.

Take the Challenge

Set fitness goals during your pre body composition assessment and weigh-in. Stay on track to achieving your goals with weekly workout routines and “Fit and Lean” nutrition tips. Discounts on personal training, nutrition products and spa services will help you get the extra assistance you need to get to the finish. At the end of your six weeks, measure your results in your post body composition assessment and weigh-out. The first 50 members to complete the program receive a free Melt Down t-shirt. The three participants with the best combination of percent of body fat lost plus percent of lean muscle mass gained will win one of three great prizes:

• One month's membership dues
• One month of weekly personal training
• One month's supply of the Designs for Health nutrition supplement of your choice

Tip of the Week

ClubSport has teamed with nuAlerts to provide you with relevant health and fitness tips, reminders and special promotions. As a participant in the Melt Down Challenge you can select only Melt Down updates or any number of updates that are available to our members. With nuAlerts you can choose the types of alerts you want (weight loss, motivational, etc) and how you want to receive the alerts (text messaging, email, widgets, etc).

Sign up to receive weekly “Fit and Lean” nutrition tips via nuAlerts. Click on Follow, complete the registration then select Melt Down as one of your topics to follow, or any of the other alerts you want to receive.

Week #6

Fit and Lean Nutrition Tip
Don’t eat after 6:00pm? A small snack with protein and good fats is very beneficial to the body before bed. Consuming 2-3 oz lean turkey or ½-¾ cup nonfat cottage cheese with 12 almonds or 2 oz avocado, 60-75 minutes before laying down to bed, helps the body preserve lean muscle mass. If we go 7+ hours without eating, we risk losing muscle, therefore slowing our metabolism.

Beginner Workout
Precor AMT 100 program - 10 minutes on fat burner, level 5
Crunches on exercise ball - 3 sets of one minute
One legged leg press - 3 sets of 15 reps
Standing alternating dumbbell shoulder press – 3 sets of 15 reps
Assisted pull-ups - 3 sets of 15 reps
Single arm dumbbell triceps extension, seated on exercise ball - 3 sets of 15 reps

For an exercise demonstration, ask a Personal Trainer or see the Exercise Examples section on NuShape Online.

More Challenging Workout

Warm-up
Jog - 2 minutes at 5 mph

Workout
Jog - 5 minutes at 7 mph
Dumbbell bent over rows sitting on the side base of the treadmill – 20 reps
Seated dips off the side base of the treadmill – 20 reps
Move to the back of the treadmill, place your hands on the mat and feet on the treadmill belt, push the belt in mountain climbers – 40 steps
Stay in same position with feet on treadmill for push-ups – 20 reps
Grab the dumbbells, lay on the mat with feet underneath the treadmill belt for sit-ups with dumbbells held at chest – 20 reps

Lay a stretch mat directly behind a treadmill with the top of the mat slightly underneath the treadmill, in line with the belt. Place a dumbbell set to the side of the treadmill. Complete three rounds of the workout for approximately 35 minutes.

Week #5

Fit and Lean Nutrition Tip
Increase your daily intake of water and reduce you daily intake of salt and processed foods. Water keeps the body hydrated, allowing for all nutrients to work efficiently providing energy, burning calories and increasing focus and concentration.

Beginner Workout
Rowing Machine - 10 minutes, level 4
Bicep barbell curls with barbell bench press - 3 sets of 15 reps
Standing dumbbell presses with barbell bent over row - 3 sets of 15 reps
One legged floor touches with leg extensions - 3 sets of 15 reps each leg

For an exercise demonstration, ask a Personal Trainer or see the Exercise Examples section on NuShape Online.

More Challenging Workout

Upper Body Drop Set Circuit
Chest Press - 1 heavy set of 5-8 reps, followed by 1 light set of 12-15 reps
Cable Row - 1 heavy set of 5-8 reps, followed by 1 light set of 12-15 reps
Shoulder Press - 1 heavy set of 5-8 reps, followed by 1 light set of 12-15 reps
Triceps Extensions - 1 heavy set of 5-8 reps, followed by 1 light set of 12-15 reps
Bicep Curls - 1 heavy set of 5-8 reps, followed by 1 light set of 12-15 reps

Lower Body Drop Set Circuit
Leg Press - 1 heavy set of 5-8 reps, followed by 1 light set of 12-15 reps
Leg Curls - 1 heavy set of 5-8 reps, followed by 1 light set of 12-15 reps
Leg Extensions - 1 heavy set of 5-8 reps, followed by 1 light set of 12-15 reps
Standing Calf Raises - 1 heavy set of 5-8 reps, followed by 1 light set of 12-15 reps
Abdominal Machine - 1 heavy set of 5-8 reps, followed by 1 light set of 12-15 reps

Each circuit should be followed by 1-2 minutes of rest before repeating. Perform each circuit 3-5 times. Exercises utilize selectorized machines to facilitate minimal recovery time between heavy and light sets, but feel free to use any exercise mode (free weights, bands, TRX, etc.) that is available to you.

Week #4

Fit and Lean Nutrition Tip
Balanced and properly portioned meals always win. Avoid eating to failure with too many or too few calories.

Beginner Workout
10 minutes on Elliptical – Interval program, Level 5
Alternating dumbbell presses on exercise ball - 3 sets of 15 reps
Overhead triceps extension on exercise ball - 3 sets of 15 reps
Wall squats with exercise ball holding dumbbell - 3 sets of 15 reps
Alternating bicep curls on exercise ball - 3 sets of 15 reps
Reverse crunch with exercise ball between legs - 3 sets of 20 reps

For an exercise demonstration, ask a Personal Trainer or see the Exercise Examples section on NuShape Online.

More Challenging Workout

First Rotation
Smith machine squats - 2 sets of 15 reps
Walking lunges holding dumbbells - 2 sets of 10 reps each leg
Leg press - 2 sets of 50 reps
Leg extension - 2 sets of 15 reps
Box jumps - 2 sets of 1 minute

Second Rotation
Air squats - 2 sets of 50 reps
Front squats - 2 sets of 15 reps
Smith machine lunges - 2 sets of 15 reps each leg
Leg press - 2 sets of 50 reps
Jump rope - 2 sets of 1 minute

Third Rotation
Back squats - 2 sets of 15 reps
Duck walk - 2 sets of 10 yards
Leg press - 2 sets of 20 reps
Jump squats - 2 sets of 1 minute

Week #3

Fit and Lean Nutrition Tip
The only essential carbohydrate is fiber. Fiber intake helps stabilize blood sugar levels (optimizing energy and fat loss), lowers cholesterol and helps prevent certain cancers and diseases.

Beginner Workout
10 minutes on a Treadmill - 3mph, 5% grade
Speed air squat - 5 sets of 30 seconds
One legged dead lift - 5 sets of 30 seconds
Dumbbell chest press on stability ball - 5 sets of 30 seconds
Low single-arm cable row - 5 sets of 30 seconds

For an exercise demonstration, ask a Personal Trainer or see the Exercise Examples section on NuShape Online.

More Challenging Workout
Rowing Machine - 350 meters
Walking Lunges - 1 set of 20
Push-ups - 1 set of 20
Sit-ups - 1 set of 20
Dumbbell Rows (from plank position) - 1 set of 20
Squats - 1 set of 20
Burpees - 1 set of 20

A Burpee is performed by starting in a standing position, dropping to the ground into a push-up position, doing one push-up, jumping feet forward to a squatting position, jumping high in the air and bringing your hands over your head, then landing on your feet.

Time your workout each time, and see how you improve over the course of a week. You can make this workout harder by repeating it for a second round, or increasing the weight on your dumbbell rows.

Week #2

Fit and Lean Nutrition Tip
Eating a balanced breakfast not only provides energy and good nutrition but also kick-starts your metabolism, which is crucial for increasing your ability to burn fat and build lean muscle.

Beginner Progression Workout
Rowing Machine - 250 meters
Squats - 1 set of 10
Push-ups - 1 set of 5
Crunches - 1 set of 5
Rowing Machine - 500 meters
Squats - 1 set of 20
Push-ups - 1 set of 10
Crunches - 1 set of 10
Rowing Machine - 750 meters
Squats - 1 set of 30
Push-ups - 1 set of 15
Crunches - 1 set of 15

Complete exercises in order, as fast as you can! Time yourself for the entire workout, record it in your training log and see if you can improve your time the next time you do the workout. For an exercise demonstration, ask a Personal Trainer or see the Exercise Examples section on NuShape Online.

More Challenging Workout
In an open area, separate 5 cones by 10 feet each (40 feet total) to complete a running and agility workout. Repeat all exercises in order for a total of 2 sets each for 10 minutes:

• Forward/Backs: Run forwards from the first cone to the fourth cone, then stop and run backwards to the first cone. Repeat eight times.
• Side Shuffle w/Squats: Side shuffle from the first cone to the fourth cone and then squat. Side shuffle back to the first cone and squat again. Repeat eight times.
• Line Touches: Starting at the first cone, run to the second cone, touch the ground and run back to the first cone. Run back and forth until you’ve completed all five cones.

Next, move to the weight room to complete a lower body workout. Repeat all exercises in order for a total of 2 sets each for 10 minutes:

• Leg Press:1 set of 8-12 reps
• Side Lunges: Side lunge to the right, then push back up to standing position. Repeat 10 times on each side.
• Split Jumps: Start in a forward lunge, jump up and land in a lunge with the opposite foot forward. Repeat ten times on each side.

Finish with an upper body workout. Repeat all exercises in order for a total of 2 sets each for 10 minutes:

• Push-ups: 1 set of 10-12 reps
• Pull-ups: 1 set of 6-12 reps
• Cable Rotations: Place both hands on a pulley handle just below shoulder height with arms out straight. Rotate to the right using your core and keeping arms straight. Slowly bring back to the center, then out to the left. Repeat ten times on each side.

Week #1

Fit and Lean Nutrition Tip
Eating frequently helps the body metabolize food optimally, reduces food cravings and increases your ability to BURN FAT. Space your meals and snacks every 3-4 hours.

30-Minute Beginner Workout 
10 minutes on a Stepmill - Interval Program, Level 3
Dumbbell squat and press - 3 sets of 12 reps
Alternating forward lunges with dumbbell bicep curl - 3 sets of 12 reps
Standing overhead triceps extension barbell - 3 sets of 12 reps
Standing barbell row - 3 sets of 12 reps

For an exercise demonstration, ask a Personal Trainer or see the Exercise Examples section on NuShape Online. For variety of fat loss workouts, check out the Fat Burner programs highlighted in the Exercise Planner section on NuShape Online.

More Challenging Workout
Squats - 5 sets of 20 reps
Lunges - 5 sets of 20 reps
Push-ups - 5 sets of 20 reps
Ab Crunches - 5 sets of 20 reps
Supine Leg Lifts - 5 sets of 20 reps
Hover - 5 sets of 1 minute

Complete one set of all six exercises. Repeat until all five sets have been performed. One set of lunges includes 20 lunges per leg, 40 lunges total. Supine Leg Lifts are performed by laying on your back and lifting one leg at a time (beginner), both legs with knees bent (intermediate) or both legs straight (advanced). The Hover is also known as the plank, bridge or tabletop.