The days leading up to the holidays are always jam packed with many things to do, which makes “getting your sweat on” something that may take the back seat! Whether your schedule is filled with shopping, gatherings, or work events, there is a way to “check off your nice list twice” by dedicating time for a short movement session.
Pre-planning before you start the day will help you stay dedicated to reach the end goal. It takes a lot of dedication to stay committed every day, especially during the holidays.
Dedication is a commitment that fuels you to achieve a goal.
We are closing in on the final days of the Fitness Challenge! Get ready to cheer for a final “Christmas crunch” and “jumping jolly” workout!
12 DAYS OF FITNESS CHALLENGE
The 12-day series is meant to start easy and build upon one another into more intense challenges as you go. The moves are simple, but you can advance them to challenge your own fitness level.
CHALLENGE OVERVIEW
- The daily workouts are designed to focus on a different muscle group each day.
- Follow the prescribed reps and sets as directed each workout.
- Challenge your strength level.
- Complete the ‘Daily Challenge’ by the end of each day.
11th DAY OF FITNESS CHALLENGE: CORE & CARDIO
This is day number 11 of the holiday challenge. If you’re just joining in now, please refer to the 1st Day’s blog and video to get the full program details.
This workout will help burn off the extra eggnog and gingerbread cookies! Do your best to kick it up a notch and challenge your workout!
DAILY WORKOUT
Equipment needed: Total Gym
- The 11th day of Fitness challenges the CORE & CARDIO.
- Perform 20 reps, 1 set of each exercises listed below.
- Complete the ‘Daily Challenge’ by the end of each day.
- Adjust the incline to accommodate and challenge your strength level.
Begin each workout with a dynamic warm-up & conclude with a cool down.
- Warm up: Perform a 3-minute dynamic warm up to prepare your muscles in all ranges of motion. (Ex: jumping jacks, squat knee up, lunge & twist, etc.)
- Cool Down: Conclude each workout with a series of stretches to recover and lengthen the muscles worked. Stretching prevents injury and prepares you for the next workout! (Ex: runners lunge, figure 4, forward fold, down-dog, etc.)
CORE & CARDIO EXERCISES
- Burpies both directions (facing tower & away)
- Leap overs
- Incline Forearm knee tucks
- Flutter kicks & Press ups
DAILY CHALLENGE
- PLANK HOLD: 2 min, 45 sec (165 seconds)
- LUNGES: 75 reps per leg
Check out the video to see how these exercises are performed!
Stay tuned for the 12th and final Day of Fitness Challenge!
Merry Fitness & Happy Sweating,
Maria
WORD OF THE DAY: Dedication
