Fit & Well Day 12 – No mercy

Day 12 – No Mercy

Notes:

*When doing this technique, you sit slightly slanted on your tail, hold your abs tight, bend your knees slightly and hold this position. While holding this position, take both arms, keeping them outstretched and raise them overhead. Your fingers should point toward the ceiling. Lower them to your chest so your fingers are pointing forward, arms still outstretched.

Pull your shoulders back (good posture !) and move your arms outward as if pulling something apart. Your fingers/arms should be lateral (pointing to each side/ fingers are pointing outward). When you draw your outstretched arms backward, you should feel your shoulder blades touch (i.e. imagine holding a pencil between your shoulder blades).

You are to hold the abdominal position and continue doing the arms overhead then arms outward drill for the duration of the technique. Continue holding until time expires.

**For Full Crunches – Lay flat, do a crunch and bring your knees up to touch your elbows (or close to your face; yes you can bring your elbows inward instead of pointing them outward) at the same time. Make sure your chin doesn’t touch your chest (focus on a point on the ceiling, keep your eyes on that point; breathe out when you crunch.

When you extend from the motion, point your legs out (keeping knees bent slightly), Your legs don’t touch the ground at any point. You crunch (think of crunching up like a ball) and extend, extending your legs when descend from your crunch.

Bird Dog & Full Bird Dog – Get on all 4’s (knees on the ground, hands on the ground). Stretch left leg and right arm forward and hold for a 2 seconds, then repeat. A Full Bird Dog is the same thing, just you go into a full plank/ push up position.

 

 Level 1 – You’re getting there 

Repetitions/Time

Exercise Name

Sets (# of times you do the exercise)

10

4 walking push ups -> 6 mountain climbers

2 sets

10 per leg

Front lunge  into Knee Raise

2 sets

10

Full Cobra -> Bird Dog

2 sets

8

Full Crunch**

2 sets

30 seconds

Seated, legs touching floor Raise arms overhead then outward*

2 sets

 Level 2 – You’re on a Mission

10

4 Walking push ups -> 6 mountain climbers

3 sets

12 per leg

Front Lunge into Knee Raise

3 sets

12

Full Cobra -> Bird Dog

3 sets

12

Full Crunch**

3 sets

30 seconds

Seated hold legs outward – Raise arms overhead then backward*

3 sets

Level 3 – You’re a Warrior 

8

6 Walking Push up -> 6 mountain climbers

3 sets

10 per leg

Front Lunge into Knee raise

3 sets

10

Dips

3 sets

10

Full Corba -> get into push up position -> Full Bird Dog (do both sides)

3 sets

30 seconds

Seated hold legs outward – Raise arms overhead then backward*

3 sets

12

Full Crunch**

3 sets

Level 4 – My Hero 

10

10 walking push ups -> 10 mountain climbers

4 sets

12 per leg

Front Lunge into Knee Raise

4 sets

12

Dips with forward leg kick

4 sets

12

V sit -> roll over -> Full Cobra

4 sets

45 seconds

Seated hold legs outward – Raise arms overhead then backward*

4 sets

15

Full Crunch**

4 sets

 

Wellness Tip: Stress, is so corrosive to your overall well being that it has the ability to destroy your mind, body and spirit if left to fester for too long. However you deal with stress, deal with it in a safe way; refrain from eating and drinking in response to stress. Work on replacing that habit with a new, healthier one that could kill 2 goals with 1 go.

Nutritional Tip: Sometimes, when you feel that craving, you feel the best way to get around it is to eat everything else but the food. That craving may be your body trying to tell you that it needs something, so it’s best to just go with the flow but moderate the amount you get.

I was craving something sweet today and made this mistake, I had to share it because if you’ve ever done it, I feel you and I’m saying you don’t have to beat yourself up over it. I ended up eating something sweet and instantly felt better, I had a small amount of it and made sure to eat slowly and savor the taste. It was amazing !

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s