Sunday, November 24, 2013

90 day fitness challenge days 1-5

Today I found a post on Pinterest for a 90 day Bikini Body Challenge. Unfortunately the challenge started 80 something days ago so in order to follow the work out I would have to scan through pages of blogs each day to get to each day's workout.  It's difficult enough to squeeze in time for a workout, let alone time to FIND the workout each day.  So I'm going to condense it right now while I have a few minutes, putting it all together in 1 blog. Before you start, plan how you are going to reward yourself for completing this, then put it somewhere you'll see it to remind you when you just don't want to work out. If you want to record your scores in the comments - go for it, we can root each other on and celebrate improvement together.  Remember, it's 80% nutrition, 20% workout solet me know if you need support with the nutrition - that's what I do and how I lost my 91 lbs. See you at the other end :-)

Day 1 Fitness test:
       Do each exercise for 50 seconds, recording how many of each you accomplish. Rest for no more than 10 seconds between each exercise. If you don't know how to do one of these, there are videos on www.bikinibodymommy.com, where I got these workouts. I think more important than doing them a certain way is that you do them and are consistent in how you do them. Correct form is important to prevent injury, but some of these have several different variations that are all correct.
1. Speed Squats
2. High Knees
3. Push ups
4. Squat Jumps
5. Tricept Dips
6. Burpees
7. Alternating lunges
8. Elbow plank

Day 2:
1. Speed Squats – 20 reps, then 20 sec rest
2. Elbow Plank – 30 sec hold, then 10 sec rest
3. Push ups – 20 reps, then 10 sec rest
4. Burpees – 10 reps, then 10 sec rest
5. Alternating Lunges – 20 reps (10 per side), then 10 sec rest
6. Elbow Plank – 30 sec hold, then 10 sec rest
7. Tricep Dips – 20 reps, then 10 sec rest
8. Squat Jumps – 20 reps, then 2 MINUTE REST

repeat for a total of 3 sets

Day 3 CARDIO:
20 minute HIIT
Chose 1 of the following activities, push yourself to the max for 1 minute, rest for 1 minute. Repeat cycle 10 times - you can change up the activities or keep the same one. What is important is getting your heart rate up and keeping it up during the minute of working out. Don't sit or lay down during the rest, keep moving - walking is a great recovery time activity.
jump rope
climb stairs
mountain climbers
jump squats
jumping jacks
anything that gets our heart rate up

Day 4:
20 push ups, 10 sec rest
30 sec high knees, 10 sec rest
20 push ups, 10 sec rest
30 sec high knees, 1 min rest

20 alternating lunges (10 each leg), 10 sec rest
20 tricep dips, 10 sec rest
20 alternating lunges (10 each leg), 10 sec rest
20 tricep dips, 1 min rest

20 squat jumps, 10 sec rest
30 sec elbow plank, 10 sec rest
20 squat jumps, 10 sec rest
30 sec elbow plank, finished

Day 5:
20 alternating lunges (10 each side), 10 sec rest
10 burpees, 10 sec rest
20 push ups, 10 sec rest
30 sec high knees, 10 sec rest
20 tricep dips, 10 sec rest
20 speed squats, 10 sec rest
20 squat jumps, 10 sec rest
1 min elbow plank, 2 min rest

repeat for a total of 3 sets

see next post for the next set of days.