Fit & Well Day 23 – Name it challenge

Day 23 – Name it Challenge

Help me name today’s challenge, what should today’s workout be called ?

Day 23

 

Notes: For lateral shuffle, you do 5 steps left and 5 steps right. That’s 1 rep.

Try to use weights to make exercises like the push press, dead lift and single leg, single arm bent over row more challenging. Create a weight or if you have access to a gym do it there with a challenging weight (not heavy or  light)

Repetitions/Time

Exercise Name

Sets (# of times you do the exercise)

Level 1 – You’re getting there 

5

Lateral shuffle 5 steps right, 5 steps left

3 sets

8 per leg

Single leg squat

3 sets

8 per side

Single leg deadlift

3 sets

8

Push Press

3 sets

Leg lower (slow count of 8)

3 sets

10 per side

Single leg, single arm bent over row

3 sets

Level 2 – You’re on a Mission

8

Lateral shuffle 5 steps right, 5 steps left

3 sets

10 per leg

Single leg squat

3 sets

10 per side

Single leg deadlift

3 sets

10

Push Press

3 sets

10

Leg lower (Slow count to 10)

3 sets

12 per side

Single leg, single arm bent over row

3 sets

Level 3 – You’re a Warrior

8

Lateral shuffle 8 steps right, 8 steps left

3 sets

12 per leg

Single leg squat

3 sets

12 per leg

Single leg dead lift

3 sets

12

Push press

3 sets

10

Leg lower (slow count to 12)

3 sets

12 per side

Single leg, single arm bent over row

3 sets

Level 4 – My Hero 

10

Lateral shuffle 8 steps right, 8 steps left

3 sets

10 per leg

Pistols

4 sets

12

Single leg rotating toe touch (e.g. reach right hand to left toe)

4 sets

15

Push Press

4 sets

12

Leg lower (slow count to 15)

4 sets

12

Inverted rows

4 sets

 

Wellness Tip: Try to get a good stretch in today, stretching al graphic_stretchesways does the body good. Stretching before a workout can negatively affect your routine, especially if you’re power lifting. If you’re performing in such a way that demands flexibility (ballet) then by all means get your stretch on, otherwise save it till after your workout. Stretch after the body has been warmed up, stretching on cold muscles is ineffective and could even cause more harm than good for some.

 

 

 

50-clean-eating-superfoods-

 

 

 

Nutritional Tip: Ever notice when you eat clean how your body feels ? If you aren’t already doing it, give it a shot, the difference in mood and satiety are amazing. Make sure to get foods that are nutritious and filling but to eat them with moderation, eat them slowly and take the time to enjoy your meal. You don’t need dessert after your meals, save that for another time or have it later in a controlled amount. Wash it down with some water and eat it slowly to enjoy it.

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