My internet is being unreliable right now so I may have to post in pieces. I will let you know when changes or updates have been made. Thanks!
The 30 Day Challenge Starts tomorrow!
I was going to work through an outside website but I think it will be easiest just to post everything on the blog. For those who signed up, I will keep your emails and send you information on top of what I post. Plus those who sign up will be the ones who are eligible for the prize drawing in the end. Even if you didn't sign-up, please feel free to join us!
Are you ready for the plan?
Week 1 (6/1-6/7)
Day 1- 30 minutes cardio
Day 2- Strength routine #1 (see workout below)
Day 3- 30 minutes cardio
Day 4- Strength routine #1
Day 5- Weekend Workout (see below)
Day 6- Rest
Day 7- 30 minutes cardio
Cardio- You have the option to do any kind of cardio exercise as long as it elevates your heart rate and lasts for 30 minutes. This does not include a 5 minute warm-up and cool-down. I will provide some ideas along the way if you want the direction. If you are already doing more than 30 minutes of cardio than please keep it up! The amount of cardio time will increase as the challenge moves along.
Strength- I will provide a strength routine for you to follow. Again if you are already doing weights you can continue doing your own routine as long as you are at least doing as much work as the challenge requires. You do need to complete the ab routine. It is my special treat for you and I want to know what you think.
Here is the workout-
You will need some hand weights or elastic tubing to execute a few of the exercises. If you don't own any I suggest picking up an exercise tube. They are cheap and super effective. Check this blog entry if you need more info.
You will do 2-3 sets of each exercise. Each set should include 15 reps. Keep the rest inbetween each set short as you will keep your heart rate up and get a cardiovascular workout as well. Complete each circuit before moving onto the next one.
Circuit 1-
Lunges (one set equals 15 reps on each side)
Push-ups (can be done on knees if not able to do it on toes) click here if you want some variation on the pushup.
Circuit 2-
Squat Thrusts
I was going to work through an outside website but I think it will be easiest just to post everything on the blog. For those who signed up, I will keep your emails and send you information on top of what I post. Plus those who sign up will be the ones who are eligible for the prize drawing in the end. Even if you didn't sign-up, please feel free to join us!
Are you ready for the plan?
Week 1 (6/1-6/7)
Day 1- 30 minutes cardio
Day 2- Strength routine #1 (see workout below)
Day 3- 30 minutes cardio
Day 4- Strength routine #1
Day 5- Weekend Workout (see below)
Day 6- Rest
Day 7- 30 minutes cardio
Cardio- You have the option to do any kind of cardio exercise as long as it elevates your heart rate and lasts for 30 minutes. This does not include a 5 minute warm-up and cool-down. I will provide some ideas along the way if you want the direction. If you are already doing more than 30 minutes of cardio than please keep it up! The amount of cardio time will increase as the challenge moves along.
Strength- I will provide a strength routine for you to follow. Again if you are already doing weights you can continue doing your own routine as long as you are at least doing as much work as the challenge requires. You do need to complete the ab routine. It is my special treat for you and I want to know what you think.
Here is the workout-
You will need some hand weights or elastic tubing to execute a few of the exercises. If you don't own any I suggest picking up an exercise tube. They are cheap and super effective. Check this blog entry if you need more info.
You will do 2-3 sets of each exercise. Each set should include 15 reps. Keep the rest inbetween each set short as you will keep your heart rate up and get a cardiovascular workout as well. Complete each circuit before moving onto the next one.
Circuit 1-
Lunges (one set equals 15 reps on each side)
Push-ups (can be done on knees if not able to do it on toes) click here if you want some variation on the pushup.
Circuit 2-
Squat Thrusts
More Advanced Version-
Bicep Curls
Tricep Dips
Circuit 3-
Shoulder Press
Mtn. Climbers
Ab Routine (you only have to complete this one time, one should be plenty:))
Bicep Curls
Tricep Dips
Circuit 3-
Shoulder Press
Mtn. Climbers
Ab Routine (you only have to complete this one time, one should be plenty:))
this isn't the routine I originally had planned for you, but it is still a good one. I will get my personal routine up and running soon.
If you haven't been doing abs much in the recent past this routine may be a little too long for you. Do what you can.
Weekend Routine- You can choose from any of the following activities- Hiking for at least 3 miles, Go on a bike ride with family or friends, Swim laps, Go dancing, Play an organized sport, take a yoga class, try a new group fitness class... basically anything that keeps you active while having fun at the same time!
Rest- I have set up the rest day to be on Sunday. If it works better with your schedule your rest day can be on Saturday and you can do your weekend workout on Sunday.
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