Day #12 – Push-ups, Planks, & Dips

• Pushups – 50 Pushups (Working to gain strength, maintain form, and if possible move toward doing a few from your toes. If you’re not there yet, no worries! This is a difficult movement.)
• Side Plank – Hold for 30-60 seconds. Repeat 10 times on each side.
• Triceps Dip – Repeat 20 times.

Tip: Let’s talk about calories. Often, when people start exercising or they’re exercising more consistently, they find that they’re hungrier. They start eating more food and consuming more calories. Unfortunately, this is why it can be difficult to lose weight even when you’re exercising. If you’re trying to lose weight and get in shape it’s important to track what you eat.

If you eat whole foods, rather than processed foods, and you steer clear of starchy carbohydrates you’re on the right track. Additionally, track calories and make sure that post workout you’re not consuming more than you just burned. Exercise because it’s good for you, not because it gives you a reason to justify eating an extra piece of cake.

If you want cake, eat cake but make it an occasional treat and not a daily habit. Moderation and awareness are the keys here. Pay attention to the nutrition you put into your body, avoid sugar and starchy carbs, and enjoy!

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Day #11 Mobility Day

Here is a great mobility follow-along.

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Day #10 Cardio

Spend 45 minutes doing some type of cardio.  Yes, you’re adding time to your workout. Pace yourself and change it up. It doesn’t have to be one movement 45 minutes straight.

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Day #9 Core

Dynamic Planks – Start in a push-up position with straight arms. Then go down to one elbow and the other, then back up again to the push-up position. Repeat this for 30 seconds.

Hollow-Rock – Lie on your back on the floor or a yoga mat. Reach your arms over your head, tighten your core muscles, press your lower back onto the ground. Raise your legs off of the ground. Hold for 30 seconds. You can adjust the difficulty by raising or lowering your legs. The lower they are to the ground, the more difficult the movement. You can also bend your knees to make it a little easier.

Repeat these two movements 10 times.

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Day #8 Glutes and Legs

• 30 lunges (15 each side)
• 30 squats

Repeat 3 times

Tip: How hydrated are you?

Did you know it’s possible to be too hydrated?

It can impact your performance and your health. However, most people don’t drink enough.

Make sure that you drink when you’re thirsty and stick to water. Electrolytes can absolutely help especially if you’re working out consistently with varied intensities. Hydrate is one of the better electrolyte replenishment drinks on the market.

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Day #7 Cardio Day

Spend at least 30 minutes running, hiking, biking, swimming or whatever sounds fun. Move your body and get your heart rate up. You should be breathing heavily, but not so much that you can’t talk.

Assess Your Week: You’ve now put seven days into your challenge. What’s working for you? What’s going well? What isn’t working for you and why? What changes can you make to make next week a success?

Take a look at your schedule for the upcoming week. Look ahead to the next seven days of the challenge and make sure to schedule time in your day to get it done. Good job!

I oftentimes put my bike rides in Strava (app) so you can look me up on there!

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Day #6 A Little Chest, Core, and Triceps

Pushups – 50 Pushups – rest as needed. From toes if possible, from knees or a combination of both.

Side Plank – Sit on your left side with your legs slightly bent and your feet stacked. Place your left hand on the ground and push your hand into the ground and straighten your legs as you lift your hips off the ground. If you have trouble balancing, stagger your feet so the top leg is in front. Keeping your body tight and your arm straight, hold for 30 seconds. Switch sides. Repeat 10 times on each side.

Triceps Dip – Position your hands behind you on the stable surface, such as a bench. They should be shoulder-width apart. Bend your legs and place your feet about hip-width apart on the floor. Slowly bend at your elbows and lower your upper body down toward the floor until your arms are at about a 90-degree angle.

Keep your back close to the bench. Once you reach the bottom of the movement, slowly press your hands and push yourself straight back up to the starting position. Repeat 20 times.

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Day #5 Mobility Day

You’ve worked pretty hard for the past 5 days. Today is a day to work through those muscle aches and pains. It’s a mobility day. Spend 20-30 minutes working on your muscles. If you have a foam roller, use it. Roll out your glutes, quad and thigh muscles, roll along the outside of your leg as well. 

[Check out my Beginner’s Guide To Foam Rolling here.]

No foam roller? No problem.

Drop to the bottom of your squat and hold it for a minute or two. Relax into the bottom of it and rock from side to side a bit to open your hips.

Stand with your feet under your hips and bend forward at the waist. Touch the floor. If you can’t touch the floor, then dangle and get as much of a hamstring stretch as possible.

Quad stretch. You’ll need a pad for your knee with this stretch. Place the pillow or pad against a wall. Bend your leg so that your shin is facing the wall and your knee is on the pillow. Your other leg will be positioned in front of you and bent to support you.

The ultimate goal is to be able to have your backside pressed against your foot which is against the wall. You’ll feel a big hip and quad stretch. However, if you cannot reach this ideal, that’s okay. Start from what feels like a good stretch for you and hold that stretch for a minute to a minute and a half. Switch legs and repeat on the other side. 

Tomorrow you’re going to be doing some shoulder work so let’s work a bit on your shoulder mobility today.

Arm circles – Start with big arm circles going forward. Perform 10 circles forward, shrink your circle to a medium size circle and perform 10 more and then do 10 small, tight, circles. Repeat with backwards arm circles.

Pass throughs – Grab a broom or a mop or even a piece of rope. Hold the rope on both ends with your arms as wide as they’ll reach. Keeping the rope or stick tight, take your arms up over your head and behind you. Bring them around and back to the front. Repeat this 30 times, gradually moving your hands in toward one another. Make sure the movement stays smooth and that both arms move together.

Do a few side bends and enjoy the rest of your day!

Who else wants to replace their coffee? I don’t (ha ha) but I use this instead for my afternoon “pick-me-up.”
Get the Orange flavor (my favorite) – you won’t regret it 😉.
https://shop.idlifenutritionals.com/energy

Day #4 Cardio

Do 30 minutes of cardio; your choice. So you can run/walk/jog/row for thirty minutes. Or go for a hike. You can swim, ride a bike, jump on an elliptical or stair stepper machine or even jump rope. You can vary the intensity as well. Just keep moving for 30 minutes.

Tip: Let’s talk about muscle soreness. DOMS stands for Delayed Onset Muscle Soreness. It happens when you use a muscle more or differently than it’s used to. You may be feeling DOMS everywhere by now. It usually begins 24-48 hours after exercise, but the timing can vary. The best thing that you can do for DOMS is to eat nutritiously, hydrate, and get some blood circulating through your body.

How To Effortlessly Amplify Your Results!

Add this “Power Couple” stack to your challenge. And to make it even easier for you, use this coupon code for 30% OFF!

E32A-EA20-B10A   http://MyDailyPowerDrink.com (Prebiotics + BCAAs)