10 Day Total Body Challenge
GOOOOOD MORNING!! Happy day ONE!!
I am SO stinking excited!!! When I first started this HUGE life change...I'm not going to lie I was a little scared!! I was so afraid to fail because I had been uncomfortable in my skin for so long..but what scared me more was the possibility of feeling uncomfortable FOREVER!! I can't express how GRATEFUL I am to have found these groups..and have the opportunity to help others meet their goals!! I LOVE being a part of this..and I KNOW you will too!! So...to maximize your results...
1. Post and Participate DAILY! Remember this group is "secret" so only members of the group will see what you post--not the whole FB WORLD! ;) So, when I might ask you to post a sweaty workout selfie, don't be shy...be proud you earned that stink!!
2. Be in the MOMENT in your life and your workout! It's THERAPY..I swear by it! Make the most of EVERY workout...if that means you get up at 5 am...we are here with you!!!
3. EMBRACE the power of POSITIVE thinking. Encourage others! Love your body and STOP comparing to others! There is no one in this world like YOU!! You are an ORIGINAL baby!!
4. SMILE! It makes you PRETTIER! It attracts people towards you and makes them think their OWN positive thoughts!!
**OPTIONAL** But HIGHLY Recommended- I want you to weigh yourself, take PICS, and measure!!! I want you to see how your body has the ability to change in 10 short days!!! So take a pic in a tight tank and shorts OR a bikini!! Email them to me [email protected]. Don't worry I won't share them unless you give me the green light!!
----------
Today's Challenge:
**Warm up with a few stretches of your quads, hamstrings, calves, and arms.
STANDING CRUNCHES – 30 reps.
While standing, place hands behind your head and bring your left knee up while trying to tap it with your right elbow. Rotate back and forth. And make sure you are breathing in your nose and out your mouth. Engage the core, working on bringing your knee up and not bending too much.
REGULAR SQUATS – 30 reps.
Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. Sit back and down like you're sitting into an imaginary chair. Arch your lower back slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position SQUEEZING the booty at the top!
REGULAR PUSH UPS - 15
You can drop to your knees if you need to. Core in! Slow and controlled.
Even if you have to break these up throughout the day, that is fine just get these done (in addition to your regular exercise routine) and COMMENT "GOT IT DONE" after you have completed the challenge. As most of you know the numbers will progressively GROW and the moves will get a bit harder - we will keep the warm up the same daily.
Make it a great Monday!
(Post at the end of Day 1)
Check In Time: Ok so here is the RUNDOWN!! Every night there will be a picture like this posted! You will need to comment below with how well you did on a scale of 1-5...1 you tanked it and are ready for a fresh start tomorrow OR 5 you ROCKED it and did the BEST you possibly could!
Here are the categories you WILL be grading yourself in:
1. Workout (did you give it everything you got?!)
2. Nutrition (did you make good choices or did that pan of brownies make you cave?)
3. Water--did you get your minimum suggested amount?
4. Did you complete today's challenge?
That's it!! Pretty simple right!?
I'll post the first comment as an example. (Just give your score and one thing you will try to improve tomorrow ;) )
Tuesday: Day 2
Good morning! From the looks of your check-ins last night, I am pleased to announce that we are all very similar in that we are not PERFECT!!
I love being a part of a community of people who are real and have the same struggles and yet, still push to do a little better. Kudos to all of you!
And Day 1 wasn't so bad, eh?! ;)
Today I'm incorporating moves from my FAVE low impact, high intensity workout program, PiYo. The trainer, Chalene Johnson, not only is a fitness trainer, she also produces podcasts as a lifestyle coach! I Love her stuff!! Highly recommend her podcasts on "The Chalene Show" (as you've probably seen me mention on my wall a time or two. :) ) But, I digress...
These moves are pulled from her workouts in the program and they are aimed to "Tone & Tighten" yo buns!! :P
I've created a short video to demonstrate the 5 different moves, but for a written reference here is your circuit:
15 Narrow Squats
15 Sumo Squats
15 Bowlers on each leg
15 Pulsing lunges on each leg
10 leg lifts on each leg
When you've completed this set, comment below "I feel the burn"!
(don't forget to check in tonight)
Wednesday: Day 3
Soooooooo, be honest.... what'd you think of the BUNS OF STEEL exercises yesterday? ;)
I had to share those because PiYo has been so wonderful in helping me tone and tighten! The mix of Pilates and yoga is a winner!
------
Ok, we are going to mix things up today and the fate of how BIG or SMALL your challenge is will be determined by your friends and family members!!!
Because today you are going to post on your wall the following statement, blurb, or whatever :P
"I'm participating in a fitness challenge group with my friend Brittany Farfan and for our challenge today, I will do a [squat, jumping jack, push up, sit up, or whatever exercise YOU choose] for every LIKE I get on this post. So, please LIKE this post and I will do my [squats, jumping jacks, pushups, etc.] at 8pm tonight.
I also challenge ___________, _____________, and ______________ to join me in this challenge!"
See what I mean?! haha
It will be fun to see what your followers think of this and some of you who have been in my past groups know what I'm talking about! ;) You might have people who will say "I want to push the LIKE button more than once" or they will comment "like" over and over... it's kind of fun!
So, in your post you will need to:
--Tag ME!! ( I want to LIKE your post too ;) )
-- choose the exercise you are going to do for every LIKE you get.
-- Tag 3 of your friends or family members to join you with that many squats, or jumping jacks, or whatever. ;) (You'd be surprised at how many people are willing to support you in this!!)
And feel free to use this image on your own wall, or no image at all. Either way!
Have fun and let's see who can get the MOST likes today!!!!
Thursday: Day 4
Ok, so what did your challenge look like yesterday? THANK YOU for tagging me in all your posts!! You see what I mean when you have friends and family who make comments like, “I wish I could keep pressing the like button,” or they comment with this, “like, like, like, like, like, like, …” haha!!
I know you're all sore and I'm super proud of all of you for keeping with it!
For those of you who might be sore, try these few tips: gentle stretching after each challenge (cool down), stay hydrated, cold press--ice pack or a cold bath, increase your protein intake and using a tennis ball or even a rolling pin to roll/massage over sore muscles. As you continue a regular exercise routine, the soreness will subside.
Today's challenge:
Warm up with some stretches. ;)
REGULAR AND SIDE PLANKS – 1.5 minutes.
Regular plank. Keep your back flat and your abs (core) tight. Keep breathing in the nose and out your mouth. Hold it for 30 seconds.
Side plank. Place one arm down and one arm to the sky. Stabilize yourself and tighten your core (abs). You can also drop your knee on the ground and get a very similar results. Do 30 seconds on each side.
Calf Raises -
Toes point forward for 20
Toes point out for 20
Toes point in for 20
Here's my demo, which includes modifications!
Comment PLANKED OUT when you're done! :)
Friday: Day 5
Happy Friday!!
This is a “TOTAL Body Fitness Challenge” and along with PHYSICAL fitness, I think it’s important that we are developing personally as well.
As you see on my healthy lifestyle checklist (above), I’ve included Personal Development as one of the things I do every day as a part of my “healthy” lifestyle.
Today, we are going to focus on that… Personal Development.
I have chosen this podcast from Chalene Johnson and her program “The Chalene Show” where she gives you, the listener, the tools you need to build confidence in every area of your life.
This particular episode is roughly 30 minutes long and it’s the first in a 3-part series. The episode description is this: “Body Image, physical confidence, body shaming, dieting, excessive exercising, striving for physical perfection, worrying that you’re too big, too small, too tall or that because you’re brother or sister has a “better body” that somehow you’re just not as loveable. Well, that’s what we’re talking about in this three part series.”
http://www.chalenejohnson.com/podcasts/feeling-bad-about-your-body/
Your challenge today is to listen to this podcast (and even the other 2 in the series, if you have time ;) ). I want you to comment below with one take-away (or aha moment) that you got from it.
….
I hope you know you are ENOUGH!
I know it’s hard not to compare ourselves to those around us, but YOU are beautiful and YOU are enough!!
Health and fitness is something we should all pursue because it makes us happy, confident and honors our ability to move and love the way we feel!
Have a fabulous day!!! :)
Saturday: Day 6
Yay for Saturday and we are more than half way done!! How are you feeling? ;)
For today’s challenge you are going to do a Wall Sit LADDER!! (You are sitting against a wall with your legs at a 90 degree angle--not too far away from the wall and not too close.)
I want you to do a wall sit for 10 seconds, take a break, then wall sit for 20 seconds, break, then 30 seconds, break, 20 seconds, break, 10 seconds! DONE!
*For added difficulty, hold dumbbells in your hands and perform curls. ;)
Be sure to shake off your legs during your breaks and get that lactic acid moving!
This type of isometric exercise (exercises that work on muscles in a static position) is all about giving your back and thigh muscles some endurance and power. Wall sits strengthen your quadriceps, hamstrings and adductors (inner thighs).
When you’re done with the ladder, comment below with “They are Wall done.” haha… just kidding… you can just comment “done”. ;)
Sunday: Day 7
For those of you who have done any of my challenge groups so far, you know that I take the day off on Sunday. I LOVE my job, but we all need to take a day off, let our bodies regroup, and enjoy the day. DON’T LET SUNDAY BE A DAY TO LET GO! Don’t let all your hard efforts throughout the week, be wasted today. Go for a walk with your family, eat healthy snacks…just ENJOY your day! BE GOOD TO YOUR BODY THOUGH.
I do have an AWESOME video for you to watch. If you want, post below with your thoughts.
https://www.youtube.com/watch?v=BOksW_NabEk
Monday: Day 8
Good morning everyone! Thanks for your patience with me as I was away. I took yesterday as a serious rest day--I had 2 LONG naps haha… that race was...well, it was tough!! It’s good to be back. :)
So, how are your workouts going? How is your attitude? We all have our days that our harder than others to have a positive attitude. I’ve started a new habit since starting my personal journey. When I find that I am being negative, I drop and do 10 push-ups, crunches, etc… something physical that reminds me to push the thought away.
Today, I want you to drop and do 10 bicycle crunches.
At the end of the day, if you are going to be negative, you may as well look good doing it. ;)
Now, I understand that if you’re working, or you are in the grocery store and you have this thought, then you aren’t going to drop it all and bust these out in public. So, keep track somehow (on a sticky note or on your phone) and complete them tonight.
And I’ll be looking forward to check in!! :)
Tuesday: Day 9
Happy Tuesday to everyone!
Today we are going to try some of the ever famous BURPEES!!
I seriously have a love-hate relationship with these bad boys. :/ They are one of the best FULL body exercises, and yet they are not the easiest (or most enjoyable) to do.
If you’ve never tried a burpee, then today is your day! ;)
In this video, I show you how to modify them, while still benefiting from them.
For your challenge today, I want you to do 3 sets of burpees.
For each set, you are going to set a timer (or watch the clock) and see how many you can do in 30 seconds. Don’t worry, the only competition is YOU!! We aren’t having a competition with the group. So, you’ll do your first set for 30 seconds and record how many you do, then take a break, and do another set, break, then a 3rd set.
You can break them up and do them at different times in the day, or you can do all 3 sets in one shot, with a 30 second break between each set. It’s your call!
I want to hear your most HONEST opinion of these when you check in tonight!! :)
Wednesday: Day 10
These are always my least favorite posts! I have ALWAYS hated goodbyes. I want to thank you ALL for being in the group and offering so much support and accountability. I love these groups! The good thing…. you are all part of my fitness TRIBE. There are many more challenges to do. Remember that I do FREE groups twice each month--and the content varies!
I would love to have you all head over to my page, Homemade Learning with Brittany (https://www.facebook.com/hlwithb) and follow me. :) There, you will find more nutrition and fitness tips, along with some daily motivation to help you stay on track. It's also a place you are welcome to ask questions.
It's been so great getting to know all of you and hope to see you all in the future! Thanks for all your participation!
Don’t worry! I have ONE LAST challenge for you to complete! REVERSE LUNGES – 40 reps.
Stand with your feet slightly apart. Take a step back with your right leg. Lower your body toward the floor until your front knee reaches 90 degrees and your back knee nears the floor. Repeat the exercise with your left leg. 20 reps each side.
JUMPING JACKS - 50
PLANK PUNCHES - 60 punches.
Get in plank position and alternate punching your arms forward. Keep your ABS TIGHT which will help you stabilize your body! Make sure you are breathing in your nose and out your mouth. Remember to get your punch up parallel to the ground...split these up if you need to!!!
When you check in tonight, let’s not rate our day, but rather, I want you to share ONE thing you plan to continue after this group; a goal you have for yourself with regard to fitness OR nutrition.
Can’t wait to read them!
I am SO stinking excited!!! When I first started this HUGE life change...I'm not going to lie I was a little scared!! I was so afraid to fail because I had been uncomfortable in my skin for so long..but what scared me more was the possibility of feeling uncomfortable FOREVER!! I can't express how GRATEFUL I am to have found these groups..and have the opportunity to help others meet their goals!! I LOVE being a part of this..and I KNOW you will too!! So...to maximize your results...
1. Post and Participate DAILY! Remember this group is "secret" so only members of the group will see what you post--not the whole FB WORLD! ;) So, when I might ask you to post a sweaty workout selfie, don't be shy...be proud you earned that stink!!
2. Be in the MOMENT in your life and your workout! It's THERAPY..I swear by it! Make the most of EVERY workout...if that means you get up at 5 am...we are here with you!!!
3. EMBRACE the power of POSITIVE thinking. Encourage others! Love your body and STOP comparing to others! There is no one in this world like YOU!! You are an ORIGINAL baby!!
4. SMILE! It makes you PRETTIER! It attracts people towards you and makes them think their OWN positive thoughts!!
**OPTIONAL** But HIGHLY Recommended- I want you to weigh yourself, take PICS, and measure!!! I want you to see how your body has the ability to change in 10 short days!!! So take a pic in a tight tank and shorts OR a bikini!! Email them to me [email protected]. Don't worry I won't share them unless you give me the green light!!
----------
Today's Challenge:
**Warm up with a few stretches of your quads, hamstrings, calves, and arms.
STANDING CRUNCHES – 30 reps.
While standing, place hands behind your head and bring your left knee up while trying to tap it with your right elbow. Rotate back and forth. And make sure you are breathing in your nose and out your mouth. Engage the core, working on bringing your knee up and not bending too much.
REGULAR SQUATS – 30 reps.
Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. Sit back and down like you're sitting into an imaginary chair. Arch your lower back slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position SQUEEZING the booty at the top!
REGULAR PUSH UPS - 15
You can drop to your knees if you need to. Core in! Slow and controlled.
Even if you have to break these up throughout the day, that is fine just get these done (in addition to your regular exercise routine) and COMMENT "GOT IT DONE" after you have completed the challenge. As most of you know the numbers will progressively GROW and the moves will get a bit harder - we will keep the warm up the same daily.
Make it a great Monday!
(Post at the end of Day 1)
Check In Time: Ok so here is the RUNDOWN!! Every night there will be a picture like this posted! You will need to comment below with how well you did on a scale of 1-5...1 you tanked it and are ready for a fresh start tomorrow OR 5 you ROCKED it and did the BEST you possibly could!
Here are the categories you WILL be grading yourself in:
1. Workout (did you give it everything you got?!)
2. Nutrition (did you make good choices or did that pan of brownies make you cave?)
3. Water--did you get your minimum suggested amount?
4. Did you complete today's challenge?
That's it!! Pretty simple right!?
I'll post the first comment as an example. (Just give your score and one thing you will try to improve tomorrow ;) )
Tuesday: Day 2
Good morning! From the looks of your check-ins last night, I am pleased to announce that we are all very similar in that we are not PERFECT!!
I love being a part of a community of people who are real and have the same struggles and yet, still push to do a little better. Kudos to all of you!
And Day 1 wasn't so bad, eh?! ;)
Today I'm incorporating moves from my FAVE low impact, high intensity workout program, PiYo. The trainer, Chalene Johnson, not only is a fitness trainer, she also produces podcasts as a lifestyle coach! I Love her stuff!! Highly recommend her podcasts on "The Chalene Show" (as you've probably seen me mention on my wall a time or two. :) ) But, I digress...
These moves are pulled from her workouts in the program and they are aimed to "Tone & Tighten" yo buns!! :P
I've created a short video to demonstrate the 5 different moves, but for a written reference here is your circuit:
15 Narrow Squats
15 Sumo Squats
15 Bowlers on each leg
15 Pulsing lunges on each leg
10 leg lifts on each leg
When you've completed this set, comment below "I feel the burn"!
(don't forget to check in tonight)
Wednesday: Day 3
Soooooooo, be honest.... what'd you think of the BUNS OF STEEL exercises yesterday? ;)
I had to share those because PiYo has been so wonderful in helping me tone and tighten! The mix of Pilates and yoga is a winner!
------
Ok, we are going to mix things up today and the fate of how BIG or SMALL your challenge is will be determined by your friends and family members!!!
Because today you are going to post on your wall the following statement, blurb, or whatever :P
"I'm participating in a fitness challenge group with my friend Brittany Farfan and for our challenge today, I will do a [squat, jumping jack, push up, sit up, or whatever exercise YOU choose] for every LIKE I get on this post. So, please LIKE this post and I will do my [squats, jumping jacks, pushups, etc.] at 8pm tonight.
I also challenge ___________, _____________, and ______________ to join me in this challenge!"
See what I mean?! haha
It will be fun to see what your followers think of this and some of you who have been in my past groups know what I'm talking about! ;) You might have people who will say "I want to push the LIKE button more than once" or they will comment "like" over and over... it's kind of fun!
So, in your post you will need to:
--Tag ME!! ( I want to LIKE your post too ;) )
-- choose the exercise you are going to do for every LIKE you get.
-- Tag 3 of your friends or family members to join you with that many squats, or jumping jacks, or whatever. ;) (You'd be surprised at how many people are willing to support you in this!!)
And feel free to use this image on your own wall, or no image at all. Either way!
Have fun and let's see who can get the MOST likes today!!!!
Thursday: Day 4
Ok, so what did your challenge look like yesterday? THANK YOU for tagging me in all your posts!! You see what I mean when you have friends and family who make comments like, “I wish I could keep pressing the like button,” or they comment with this, “like, like, like, like, like, like, …” haha!!
I know you're all sore and I'm super proud of all of you for keeping with it!
For those of you who might be sore, try these few tips: gentle stretching after each challenge (cool down), stay hydrated, cold press--ice pack or a cold bath, increase your protein intake and using a tennis ball or even a rolling pin to roll/massage over sore muscles. As you continue a regular exercise routine, the soreness will subside.
Today's challenge:
Warm up with some stretches. ;)
REGULAR AND SIDE PLANKS – 1.5 minutes.
Regular plank. Keep your back flat and your abs (core) tight. Keep breathing in the nose and out your mouth. Hold it for 30 seconds.
Side plank. Place one arm down and one arm to the sky. Stabilize yourself and tighten your core (abs). You can also drop your knee on the ground and get a very similar results. Do 30 seconds on each side.
Calf Raises -
Toes point forward for 20
Toes point out for 20
Toes point in for 20
Here's my demo, which includes modifications!
Comment PLANKED OUT when you're done! :)
Friday: Day 5
Happy Friday!!
This is a “TOTAL Body Fitness Challenge” and along with PHYSICAL fitness, I think it’s important that we are developing personally as well.
As you see on my healthy lifestyle checklist (above), I’ve included Personal Development as one of the things I do every day as a part of my “healthy” lifestyle.
Today, we are going to focus on that… Personal Development.
I have chosen this podcast from Chalene Johnson and her program “The Chalene Show” where she gives you, the listener, the tools you need to build confidence in every area of your life.
This particular episode is roughly 30 minutes long and it’s the first in a 3-part series. The episode description is this: “Body Image, physical confidence, body shaming, dieting, excessive exercising, striving for physical perfection, worrying that you’re too big, too small, too tall or that because you’re brother or sister has a “better body” that somehow you’re just not as loveable. Well, that’s what we’re talking about in this three part series.”
http://www.chalenejohnson.com/podcasts/feeling-bad-about-your-body/
Your challenge today is to listen to this podcast (and even the other 2 in the series, if you have time ;) ). I want you to comment below with one take-away (or aha moment) that you got from it.
….
I hope you know you are ENOUGH!
I know it’s hard not to compare ourselves to those around us, but YOU are beautiful and YOU are enough!!
Health and fitness is something we should all pursue because it makes us happy, confident and honors our ability to move and love the way we feel!
Have a fabulous day!!! :)
Saturday: Day 6
Yay for Saturday and we are more than half way done!! How are you feeling? ;)
For today’s challenge you are going to do a Wall Sit LADDER!! (You are sitting against a wall with your legs at a 90 degree angle--not too far away from the wall and not too close.)
I want you to do a wall sit for 10 seconds, take a break, then wall sit for 20 seconds, break, then 30 seconds, break, 20 seconds, break, 10 seconds! DONE!
*For added difficulty, hold dumbbells in your hands and perform curls. ;)
Be sure to shake off your legs during your breaks and get that lactic acid moving!
This type of isometric exercise (exercises that work on muscles in a static position) is all about giving your back and thigh muscles some endurance and power. Wall sits strengthen your quadriceps, hamstrings and adductors (inner thighs).
When you’re done with the ladder, comment below with “They are Wall done.” haha… just kidding… you can just comment “done”. ;)
Sunday: Day 7
For those of you who have done any of my challenge groups so far, you know that I take the day off on Sunday. I LOVE my job, but we all need to take a day off, let our bodies regroup, and enjoy the day. DON’T LET SUNDAY BE A DAY TO LET GO! Don’t let all your hard efforts throughout the week, be wasted today. Go for a walk with your family, eat healthy snacks…just ENJOY your day! BE GOOD TO YOUR BODY THOUGH.
I do have an AWESOME video for you to watch. If you want, post below with your thoughts.
https://www.youtube.com/watch?v=BOksW_NabEk
Monday: Day 8
Good morning everyone! Thanks for your patience with me as I was away. I took yesterday as a serious rest day--I had 2 LONG naps haha… that race was...well, it was tough!! It’s good to be back. :)
So, how are your workouts going? How is your attitude? We all have our days that our harder than others to have a positive attitude. I’ve started a new habit since starting my personal journey. When I find that I am being negative, I drop and do 10 push-ups, crunches, etc… something physical that reminds me to push the thought away.
Today, I want you to drop and do 10 bicycle crunches.
At the end of the day, if you are going to be negative, you may as well look good doing it. ;)
Now, I understand that if you’re working, or you are in the grocery store and you have this thought, then you aren’t going to drop it all and bust these out in public. So, keep track somehow (on a sticky note or on your phone) and complete them tonight.
And I’ll be looking forward to check in!! :)
Tuesday: Day 9
Happy Tuesday to everyone!
Today we are going to try some of the ever famous BURPEES!!
I seriously have a love-hate relationship with these bad boys. :/ They are one of the best FULL body exercises, and yet they are not the easiest (or most enjoyable) to do.
If you’ve never tried a burpee, then today is your day! ;)
In this video, I show you how to modify them, while still benefiting from them.
For your challenge today, I want you to do 3 sets of burpees.
For each set, you are going to set a timer (or watch the clock) and see how many you can do in 30 seconds. Don’t worry, the only competition is YOU!! We aren’t having a competition with the group. So, you’ll do your first set for 30 seconds and record how many you do, then take a break, and do another set, break, then a 3rd set.
You can break them up and do them at different times in the day, or you can do all 3 sets in one shot, with a 30 second break between each set. It’s your call!
I want to hear your most HONEST opinion of these when you check in tonight!! :)
Wednesday: Day 10
These are always my least favorite posts! I have ALWAYS hated goodbyes. I want to thank you ALL for being in the group and offering so much support and accountability. I love these groups! The good thing…. you are all part of my fitness TRIBE. There are many more challenges to do. Remember that I do FREE groups twice each month--and the content varies!
I would love to have you all head over to my page, Homemade Learning with Brittany (https://www.facebook.com/hlwithb) and follow me. :) There, you will find more nutrition and fitness tips, along with some daily motivation to help you stay on track. It's also a place you are welcome to ask questions.
It's been so great getting to know all of you and hope to see you all in the future! Thanks for all your participation!
Don’t worry! I have ONE LAST challenge for you to complete! REVERSE LUNGES – 40 reps.
Stand with your feet slightly apart. Take a step back with your right leg. Lower your body toward the floor until your front knee reaches 90 degrees and your back knee nears the floor. Repeat the exercise with your left leg. 20 reps each side.
JUMPING JACKS - 50
PLANK PUNCHES - 60 punches.
Get in plank position and alternate punching your arms forward. Keep your ABS TIGHT which will help you stabilize your body! Make sure you are breathing in your nose and out your mouth. Remember to get your punch up parallel to the ground...split these up if you need to!!!
When you check in tonight, let’s not rate our day, but rather, I want you to share ONE thing you plan to continue after this group; a goal you have for yourself with regard to fitness OR nutrition.
Can’t wait to read them!