Day #15 Retest

• Run/walk your mile
• 3-minute pushup test
• 3-minute squat test. Yes, your legs will be sore from yesterday. Try to meet or exceed what you did the first day. Push yourself a bit here.

Day #13 Cardio

Spend 30 minutes on cardio. Try intervals today. Try 3 minutes of intense effort followed by 3 minutes of moderate effort. Repeat 5 times.

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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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