Sunday, November 24, 2013

90 day fitness challenge days 6-30, 1/3 of the way through!!!!

Day 6 CARDIO:
45 min f own cardio or 20 min HIIT from previous post

Day 7 REST DAY!!!!!!!!!

Day 8 Body Builders
1. Position dumbbells under shoulders in a plank position with toes parted wide.
2. Perform push up.
3. Row with right arm keeping elbow close to side.
4. Row with left arm keeping elbow close to side.
5. Contract your Abs and jump your feet in towards your hands so you land in a crouching position.
6. Stand up
7. Bicep curl
8. Shoulder press with BOTH arms over head.

Return to the start (Plank Position) and repeat as many times as you can during the 10 minutes.
**If doing the push up while holding the weights HURTS YOUR HANDS… place your hands on the floor instead!

Day 9: CARDIO:
Day 10: 
10 Minute Body Builders (see day 8)
1 minute Ab Taps
             Hold a plank position with an object (dumb bell standing on end, glass....) on the floor under your                  chest. Alternate touching the top of the object with each hand. Do as many as you can, holding                      perfect plank form, for 1 min.

Day 11:CARDIO

Day 12: FITNESS TEST
See Day 1, how much have you improved?

Day 13: CARDIO

Day 14: REST DAY!!!!!!

Day 15: 
Do as many of each exercise as you can in 1 minute, then rest for 1 minute while you record how many you did.
1. SQUAT SWING
2. PUSH-UP “T-STANDS”
3. LUNGE KNEE-UPS
4. MOUNTAIN CLIMBERS
5. BICEP CURL “3 REP ROUNDERS”
6. STEP-UPS
7. STRAIT-LEG SQUAT THRUSTS
8. HUNDREDS

I would send you to Bikini Body Mommy for videos on how to do these, but the links aren't valid - so I'll look for other options.

http://youtu.be/7YuDwgwXYtI this video shows squat swings and mini mountain climbers
http://youtu.be/IeL2j0uzVNM here's one with push up T stands
http://youtu.be/GA-6FHkzHM0 lunge knee-ups
http://youtu.be/jw7JwoLUZNM strait-leg squat thrusts
http://youtu.be/sAU-Nvm9Gco Hundreds

Day 16 CARDIO

Day 17:
Repeat Day 15 push to do more than on Day 15

Day 18 CARDIO

Day 19: 
Repeat Day 15 Push to do a couple more than Day 17

Day 20: CARDIO

Day 21 REST DAY!!!!!!

Day 22
Think of today as a game against the clock. Do as many reps as you can in one minute, then record how many you do and rest for 1 minute between each exercise. There are only 5 exercises in this set, but you will do 3 sets. There are pictures of each exercise at http://tinyurl.com/oxh9u44 to help you do them all correctly. Ready, Set, Go......

1. SQUAT-CURL-PRESS (3 Minutes)
2. TEETER-TOTTER LUNGES (1 minute per Leg)
3. 3-PART SHOULDER SERIES (3 minutes total)
4. BENT-OVER ROWS (1 minute)
5. EXTENDED PLANK (As long as you can)

Day 23 CARDIO

Day 24
Repeat Day 22 Push to do more than day 22

Day 25 CARDIO

Day 26:
Repeat Day 22 can you do more than day 24?

Day 27: CARDIO

Day 28: Rest

Day 29:
Death March, windmills, and Boat Pose - better just go to  http://tinyurl.com/kfwhuv7 and view the pictorial instructions.



Day 30 CARDIO - 1/3 of the way through WOOT WOOT!!!!