Week 1: The Beginning

 

OKAY EVERYONE! The first day is the most exciting and unfamiliar, but remember you have my support, and I know you can do this!!! Just jump in and do the best you can do! Each week I am listing 4 different workout routines that you could choose which days you want to complete. Include 30-45 minutes of cardio on your additional days, get that SWEAT in!!  This Challenge gives you 1-2 rest days, listen to your body if you need more and keep me updated on social media :) 

** Before every workout you should do a warmup to get your blood pumping and muscles warm. We don’t want to have an injury on the first day! The following warm up can be used prior to every workout posted. Keep a record of your time or score, so if you come back to do it again in June, you can compare to your old scores and demolish it!!!!**

Form is very important when doing all exercises, remember to think your way through all the movements and control your body! Talk to your muscles!!

 

WARM-UP:

  • 30 Jumping Jacks or 10 Burpees

  • Squats 12 Reps (don't forget to squeeze the booty when you come up)

  • 15 Walking Lunges (you could add weights too)

  • High Knees Jogging on Spot 20 Reps

REPEAT ALL ONE MORE TIME

 

DAY 1: Complete Warm-up above

PART A:

  • 10 Push-ups (can do modified) or Spiderman walks (advanced)
  • 25 Air squats (can add weight if choose)
  • 30 second Plank Hold on elbows or hands
  • 20 Mountain Climbers
  • 25 Sit-ups (all the way up, no crunches) or V ups to toe touch (advanced)

REPEAT THIS CYCLE for 5 Rounds. If you are a beginner, just do 4 rounds! Once done record your time. Take 5 min rest.

PART B:

  • Set clock for 2 min. (beginner 1 min)
  • Do as many PUSH- UPS as possible in that time. Record
  • Set clock for 2 min. (Beginner 1 min)
  • Do as many AIR SQUATS to KICKBACKS as possible in that time.
  • Performance: Do an Air Squat and at the top of each rep kick a leg back and flex your glute, switch legs each time. Record
DON’T FORGET TO STRETCH AFTER YOUR WORKOUTS ARE COMPLETE!

“REMEMBER WHEN YOU ARE TIRED, THAT THE VOICE IN YOUR HEAD TELLING YOU, YOU CAN’T DO THIS- IS A BIG FAT LIAR!!!"    “ You got this!"

Sometimes your biggest battle is yourself! Our brain can be persuasive sometimes, but you have to remember you; yes YOU ARE THE MASTER OF YOUR WORLD! The more you tell yourself you CAN do it, the more you WILL do it!

So it doesn’t matter if this is all brand new to you. It could be a bit out of your comfort zone, or the beginning to changing bad habits, or just to regroup and meet your goals. YOU CAN do it! DO NOT let your brain tell you different!

 

DAY 2: Complete warm up.

Set your timer for 20 minutes. Complete all exercises to the end. Try to finish all before time runs out, if you finish before time is done start again until time runs out. Score. How many rounds did you finish?

  • 10 Burpees
  • 25 Step-Ups and Reach to the Sky (at top of movement do a shoulder press; can add weight) Or Jump Up and Step Down (use box or chair)
  • 30 Mountain Climbers
  • 60 Jumping Jacks
  • 60 Air Squats or Jumping Lunges (advanced)

Record your time. REPEAT if you still have time left!

 

*Stay hydrated! Take a water bottle to work, refill at least 4 times a day! Water helps to speed up recovery, reduce inflammation, and help rid the body of toxins. If you are not a huge fan of water, add some fresh fruit like lemons and strawberries, or cucumbers and lime. The colder the better! In fact your body burns more calories when you drink cold water! Believe it or not you should be getting at least 1 gallon daily!!"

 

DAY 3:  cardio day

stretch --> complete 30-45 minutes of cardio, You're not done until you break a sweat ;) -->  stretch

**** POST A PICTURE THAT MOTIVATES YOU, OR A FAVORITE QUOTE WHERE YOU CAN SEE OR READ IT EVERYDAY! DON’T LOOK AT THE ENTIRE week, LOOK AT IT JUST ONE DAY AT A TIME.

 

DAY 4: Complete warm up.

Complete 6 rounds of the below (beginners do 4 rounds). Don’t give up on this one. Just don’t forget to breathe!!! 

  • 15 Air Squats or Jumping lunges (advanced)
  • 15 Sit-ups or Russian twists
  • 10 Burpees
  • 15 Donkey Kicks (each leg)
  • Repeat your rounds then remember to STRETCH your body out

TELL YOURSELF – ONE STEP AT A TIME, ONE REP, ONE NEW WORKOUT. YELL IT! – I CAN AND I WILL!

 

DAY 5: Complete warm up. You are doing great! Almost 1 week down!! Keep it going!

PART A:  

  • Set clock for 1 minute.
  • Do as many Pushups as possible
  • Set clock for 1 minute.
  • Do as many Air Squats as possible

REPEAT X1

PART B:  Set your clock for 14 minutes. Do the following work.

  • 20 Second Plank (flat backs, no butts in the air or sagging down)
  • 15 Jumping Squats
  • 20 Second Plank
  • 30 Bicycle Sit- ups
  • 20 Second Plank
  • 45 Jumping Jacks or Tuck jumps

Repeat until you finish the 14 minutes

QUICK TIP:  Got a late night sugar craving? To satisfy your craving and not sabotage your success, instead of reaching for the ice cream or brownie, instead try some fruit with nut butter or maybe some figs or fruit with some cheese slices. These snacks offer a bit of sweetness and some protein that will help curb your craving and you can sleep better knowing you are still on track!