do each exercise for 1 minute with 15 second rests between each exercise
1. tuck jumps
2. squat jumps (make sure your finger tips touch the ground)
3. plank punches
4. burpees
5. push ups
6. mountain climbers
7. split jumps
8. plank
how do you think eat. workout. repeat. can improve in 2012?
give me suggestions! :)
do max reps of each exercise in 60 seconds. when you’ve completed all 10 exercises, that’s 1 circuit. rest for 1 minute. repeat for a total of 2-3 circuits.
1. alternating lunges
2. push ups
3. russian twists
4. squat jumps
5. tricep dips
6. high knees with arms up
7. T push ups
8. plank runs
9. pliés
10. burpees
happy monday! i have an exam this afternoon and then off to bake cookies at my friends! hope you enjoy your monday :)
do 3 sets of 15 reps of each exercise
1. dumbbell squat with overhead press
2. stability ball push ups
3. chest press with bar / dumbbells
4. in and out abs (go in a push up position, and jump both of your legs in, then back out to the push up position)
5. lunge with bicep curl
SORRY FOR THE DELAY!
i’ve been not feeling 100% today… great timing right? i have finals starting tomorrow!
but i did run 7 miles with a friend today… and it hurt like hell because of a blister on my foot. but i did it.
anyways, i bring you a leg workout!
1. squat —> lunge —> curl
squat, push back up to the starting position, then lunge with left foot, push up onto your left leg then curl your right heel toward your glutes. repeat with other leg. that’s 1 rep, and do 10 reps.
2. goblet squats
squats while holding a dumbbell under your chins. do 25 reps.
3. pliés with calf lift
do a plié, but do it on your toes. do 25 reps. need a challenge? do it with a dumbbell in your hands
4. lunge with leg lift
lunge with left foot, then push off your right foot and lift your right leg to the back. repeat with other leg. that’s 1 rep. do 10 reps.
an arm workout today :)
warm up: 10 minutes of cardio (e.g. jogging or jumping jacks)
do the circuit 2~3 times.
1. 15 push-ups
2. 30 alternating plank punches
3. 60 mountain climbers
4. 15 tricep dips
5. 15 bent over flies
6. 15 bicep curls
7. 15 burpees
today is all about jump rope but that doesn’t mean you need a jump rope! just pretend :)
30 sec. jump rope
10 jump squats
10 burpees
30 sec. jump rope
20 push ups
20 tuck jumps
30 sec. jump rope
30 alternating lunges
30 squats
30 sec. jump rope
40 pliés
40 plank punches
30 sec. jump rope
50 jumping jacks
50 high knees
30 sec. jump rope
60 sec. plank
60 sec. high knees
30 sec. jump rope
50 plank run
50 skaters
30 sec. jump rope
40 mountain climbers
40 russian twists
30 sec. jump rope
30 plyo jacks
30 lateral hops (put a towel on the ground and hop side to side)
30 sec. jump rope
20 v-ups
20 side lunges
30 sec. jump rope
10 burpees
10 prison cell push-ups
p.s. this concludes one week of 24-day fitmas challenge! please give me some feedback! how has it been? what would you like to see more of? suggestions for improvement?
i’m not sure why i didn’t start the fitmas challenge with this but better late than never, right?
fitness assessment!
for each exercise, do the maximum number of reps in 1 minute. at the end of this challenge, you can see if you’ve improved!
1. tuck jumps
2. squat jumps (make sure your finger tips touch the ground)
3. plank punches
4. burpees
5. push ups
6. mountain climbers
7. split jumps
8. plank (hold as long as you can and record time)
remember: do the best you can!
when i say “enough” of “right” foods, i mean eat enough calories (don’t restrict or else you’ll just get bony) but get those calories from the “right” foods like whole grains, lean protein, healthy fats, and etc.
in order for you to lose fat in general, you need to eat less calories than what you need. so you can calculate your bmr, then subtract 500 from there and that’ll make you lose about a pound a week.
also, for the stomach pooch, HIIT is REALLY important. rather than just low intensity exercises, you need to do high intensity workouts! even if it’s for a shorter amount of time, it’s a hell lot more effective :D
