Week 3 Workout 1: Full Body Cycles
December 3, 2016
Week 4 Workout 6: Glute Revisit
December 11, 2016

Week 4 Workout 7: Cardio

Today is all about CARDIO! Set the fat on fire!

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below.

CHALLENGE OF THE DAY   :    1 hour of cardio

Keep a stable pace that is suitable for your fitness level. Mark your finishing time on the workout log and share it with us!

Option 1: Treadmill
Option 2: Elliptical
Option 3: Running / Jogging outdoors

If you are performing the cardio portion outdoors, make sure to pack enough water and dress warm.

After you are done, cool down on a foam roller or stretch on a yoga mat to relax your muscle. Remember to re-hydrate and feed your muscles with a tasty protein shake for better recovery!


In my work and personal life I live by the motto “do work, feel good”, and I wish to share it with you to improve both of your physical and mental strength. I have been working with a diverse range of clients in Renton and Seattle area for more than 8 years. I have had clients with amazing transformations and took their fitness to the next level. Before sharing my enthusiasm in fitness with others, I have been an athlete in football, basketball, rugby, and track. I have also won several titles in men’s physique competitions, and currently model for Nike. You will be my focus when training with me. I will hold you accountable and we will do work! I will support you through your fitness journey. I will pair many training concepts with your session to make it constantly challenging and fun. You will be stronger, physically and mentally. Certifications: NASM, ACE, NFPT. For better guidance contact me: Noah Bartholomew 425.591.3050 noah@doworkseattle.com Performance Coach