Sunday, September 11, 2016

September Challenge week 1-Let's do this!

Things got a little crazy with kids going back to school which forced me to postpone this challenge a bit.  I did try it on the facebook page but decided to wait and get a fresh start here. Tomorrow can be day one for everyone.

Why short duration exercises?
Well, mainly because we don't all have time to travel to the gym or motivation to exercise alone for an hour so I thought, 10-15 minutes is doable and certainly better than nothing at all.  Then as I research more information I found that...

"In fact, some research has suggested that a short blast of intense exercise can boost metabolism for the entire day more effectively than a workout that’s slow and steady. And other doctors stress that a regular exercise practice, even if it’s just 10 minutes, can have a lasting impact on heart health and mental acuity, NPR reports." (Huffington Post)

Well that's a great thing to know.  So whether you exercise at a gym, on your own or not at all, get on board with these short duration exercises, increasing the rounds as time allows.  Have fun!

Choose day 1 and go from there:

Day 1 AM (download the Tabata timer app or set a timer to 20 seconds work/10 seconds rest)

Tabata - work 20sec/rest 10sec (8 rounds total)
1. Jumping Jax 2. Step up/step down (use stairs, sidewalk,etc) 3. Jog in place 4. Squat + Knee lift Right/Left *complete each exercise 2X = 4 minutes Repeat Tabata Round 2-3 times (8-12 minutes total work)
Day 1 PM

10X Each (4 exercises=1 round) - repeat round 2-3 times
1. Push Ups (knees, toes, against a table, chair, kitchen counter) 2. Crunches (lift only chest to ceiling, slow and controlled) 3. Leg Raise (hands under hips, lift legs straight up then slowly drop to 6 inches from floor) 4. Plank Hold 20 Seconds
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Day 2 AM

Deep Core Strength 15X Each - Repeat 2-3 Times 1. Squat 2. Right Lunge 3. Left Lunge 4. Plie Squat

Day 2 PM

Deep Core Strength 15X Each - Repeat 2-3 Times 1. Plank Hold 20 seconds 2. Plank to Pike 3. Right side plank 20 sec 4. Left side plank 20 sec
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Day 3 AM

Tabata - work 20sec/rest 10sec (8 rounds total) 1. High Knee Jog in place 2. Right Knee repeater 3. Jump Rope 4. Left Knee repeater *complete each exercise 2X = 4 minutes Repeat Tabata Round 2-3 times (8-12 minutes total work)

Day 3 PM

10X Each (4 exercises=1 round)- repeat round 2-3 times 1. Tricep Dips (use step, chair, floor) 2. Crunches (lift only chest to ceiling, slow and controlled) 3. Hip Bridge w/both feet on the floor 4. Plank Hold 20 Seconds
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Day 4 AM/PM

Cardio Day --- You choose.  Brisk walk, jog, run, sprints, swim, bike.  Try to get in 20-30 minutes twice today or do it all at the same time.  The goal is to get out and do something you enjoy.
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Day 5 AM

Deep Core Strength 15X Each - Repeat 2-3 Times 1. Right Lunge Pulse 2. Left Lunge Pulse 3. Calf Raise 4. Alternating Lunges

Day 5 PM

Deep Core Strength 15X Each - Repeat 2-3 Times 1. Plank with Knee pull Right/Left 30 total 2. Criss Cross Abs (bicycle) count only one knee 3. Heel Reach right and left 4. plank 20 sec
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Day 6 AM

Tabata - work 20sec/rest 10sec (8 rounds total) 1. Jumping Jax 2. Step up/step down (use stairs, sidewalk,etc) 3. Jog in place 4. Squat + Knee lift Right/Left *complete each exercise 2X = 4 minutes Repeat Tabata Round 2-3 times (8-12 minutes total work)

Day 6 PM

10X Each (4 exercises=1 round)- repeat round 2-3 times 1. Push Ups (knees, toes, against a table, chair, kitchen counter) 2. Crunches (lift only chest to ceiling, slow and controlled) 3. Leg Raise (hands under hips, lift legs straight up then slowly drop to 6 inches from floor) 4. Plank Hold 20 Seconds
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Day 7 

REST DAY!!! Well Deserved! Time to recharge and prepare for the week ahead.

Stay Motivated!
Terie

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Are you excited about making a change in your lifestyle? I am. Come again soon and please leave a question or comment. I always write back!!