90 Day fitness Day continued Day 64-84

Day 64 

Do each exercise for 1 minute, resting 1 minute between each exercise.

squat press

jump squats

crab walk

bent over row

speed skater

elbow and toe planks

Day 65 CARDIO

Day 66 

Repeat Day 64

DAY 67 CARDIO

Day 68

Repeat Day 64

Day 69 CARDIO

Day 70 REST DAY

Day 71

Repeat Day 29

Day 72 CARDIO

Day 73

Repeat Day 29

Day 74 CARDIO

Day 75

Repeat Day 29

Day 76 CARDIO

Day 77 REST DAY

Day 78 

Repeat Day 29

Day 79 CARDIO

Day 80 

Repeat Day 29

Day 81 CARDIO

Day 82

Repeat Day 29

Day 83 CARDIO

Day 84 REST DAY!!!!!!

90 day fitness cont. Day 31-63, 2/3 done!!!!

Day 31 

Repeat day 29

Day 32 CARDIO

Day 33

Repeat Day 29

Day 34 CARDIO

Day 35 REST DAY!!!!!!!

Day 36 Love your legs and booty

20 full squats

30 sec squat hold

20 squat hold pulses

20 sec rest

20 alternating lunge  kicks

20 jump lunges

30 sec lunge hold each side

30 sec rest

20 calf raises

10 single calf raises each side

30 sec rest

repeat for 3 total sets

Day 37 CARDIO

Day 38

10 Min Body Builder (see Day 8)

Day 39 CARDIO

Day 40

Repeat Day 36

Day 41 CARDIO

Day 42 REST DAY!!!!!

Day 43: 

20 REPS x 3 ROUNDS

Each round consists of :
1 – Bridge Flys
2 – Alternating forward lunges
3 – Squat tricep extension
4 – Plank hold with alternating foot lift.

Day 44 CARDIO

Day 45: 1/2 way through!!! Fitness Test (see Day 1)

Day 46: CARDIO

Day 47: 

Repeat Day 43

Day 48: CARDIO

Day 49 REST DAY!!!!!

Day 50 

Do as many of each as you can in 1 minute, rest 1 minute between exercise. Do 3 sets

Bent over dumbbell rows

rear foot elevated lunges

elevated push ups

elevated mountain climbers

Day 51 CARDIO

Day 52

Repeat Day 50

Day 53 Cardio

Day 54

Repeat Day 50

Day 55 CARDIO

Day 56 REST DAY

Day 57

1. Jumping Jacks – 30 seconds
2. Walking Lunges – 30 seconds
3. Tuck Jumps – 30 seconds
4. Sumo Squats – 30 seconds
5. Burpees – 30 seconds
6. Plank Shoulder Touches – 1 minute

Perform all 6 exercises in the set, then REPEAT for 3 sets.

You can see all the details on each step HERE:
https://www.facebook.com/media/set/?set=a.319949378110392.63061.271068432998487&type=3

Day 58 CARDIO

Day 59

Repeat Day Day 57

Day 60 CARDIO

Day 61

Repeat Day 57

Day 62 CARDIO

Day 63 REST DAY

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!!!!

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.