12 Days Challenge – Day 13
Today’s Challenge is the Lucky # Seven Bodyweight Challenge Workout from 6 Extreme Bootcamp Challenge Workouts by Shawna Kaminski. Do as many rounds as possible for 12 minutes of the following: 7 squat jumps or squats 7 decline, regular or modified push ups 7 (per leg) bicycle crunches 7 (per leg) jumping lunges or reverse…
Read MoreHoliday Eating, Fo’ Real 2013 – Just Desserts
Here’s the last re-post for my Holiday Eating, Fo’ Real Series. Time for dessert! Is dessert your weakness? Do your knees buckle at the sight of a hot apple pie, pumpkin custard, or chocolate souffle with homemade whipped cream? How about cookies—all shapes and colors. Or Italian and French pastries—cannolis, eclairs, Napoleans. What the heck…
Read More12 Days Challenge – Day 12
Do 10 reps of each exercise for 3 Rounds: 1.5 Lunges* 1.5 Push-ups 1.5 Body Rows or Superman** *1.5 = all the way down, half way up, all the way down, all the way up equals one rep. Do 10 reps total per exercise. **If you don’t have a TRX or barbell do or to…
Read More12 Days Challenge – Day 11
Active Recovery Active Recovery helps you rebuild muscle through low intensity activity that gets your blood flow to the muscles that need repair. Aim for about 20 min. of low intensity activity that you enjoy (i.e., walking, biking, hiking, etc.). A longer duration is OK, as long as it doesn’t cause fatigue.
Read More12 Days Challenge – Day 10
Back to interval training today. This time you’re going to do 8 rounds. Just pick any cardio activity and alternate hard work with light work. See Day 2 if you need ideas 1:00 hard work/1:00 light work for 8 rounds Make sure to warm-up with 5-8 minutes of light cardio activity.
Read More12 Days Challenge – Day 9
Day 9 Time to make like a bear and crawl. Warm-up with 3 sets of forward arm circles and backwards arm circles. Do 10 forward and 10 backwards for each set. Keep your circles small and controlled. Workout: Do 50 paces of Bear Crawls (each step counts as one). Rest for 30-60 seconds and repeat…
Read More12 Days Challenge – Day 8
Day 8 Jump and Climb After a day of recovery, it’s time to pick things up again. For today’s workout you’ll be doing Vertical Jumps and Mt. Climbers. Warm-up: Do 30 jumping jacks. Workout: 5 Rounds for time of: 10 Vertical jumps (jump as high as you can, land, do it again) 10 Mt. Climbers
Read MoreHoliday Eating, Fo’ Real – Navigating the Apps
Below is a re-post from last year’s Holiday Eating, Fo’ Real Series. Now it’s time to Navigate the Apps! I’m not talking smart phone apps. I’m talking appetizers. Food that whets the appetite, designed to get you eating. Hors d’ouvres. Crispy bruschetta topped with spoonfuls of tapenade or roasted peppers. Hungry yet? How are you…
Read More12 Days Challenge – Day 7
We’re wrapping up the first week with another recovery challenge. All you need is 3 minutes. 3:00 wall sit
Read More12 Days Challenge – Day 6
Today’s workout is all about the core. Enjoy! Do the following exercises for 3 rounds with as little rest as possible between exercises. 1:00 plank 1:00 slow bikes 1:00 V-sit 1:00 fast bikes :30 rest
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