Fitness January 2017

Written by fashionablyfit
16
Feb

Join the 4 Week Workout Challenge!

Posting before photos on social media will help me hold you accountable!
I want to see you doing your workouts, what your eating, or anything and everything you put into this challenge!

Your program hashtags are #fashfitteam #noexcuses.
Using these will help connect you with other fierce and fit goal seekers that are doing the 4 week workout challenge at the same time you are!

If you have any questions as we go, contact me in the fASHionably fit corner on the community page 🙂

Warm-Up

Please warm-up before each workout. What’s in a warm up? Do things to get the blood flowing and your muscles warm.  Such as walking knee hugs, stationary lunges, knee pulls, slow modified jumping jacks, big skips, or jogging in place. I recommend always warming up for 5 – 7 minutes.

In order to gain more flexibility and range of motion (something we lose everyday that we get older if we don’t work on it) you have to stretch. Do this after you workout while your muscles are warm. Hold stretches that feel good to the body for 30-60 seconds each.

Monday: Upper Body Workout

Gauge how you do the first day and watch your strength increase over the next 4 weeks. Remember: #noexcuses and you have to start somewhere.

Tuesday: Cardio Mixer

Gotta get the most important muscle in the body stronger. This High Intensity Cardio workout will help with that. Work hard for each exercise for the entire 45 seconds and crave the break. Remember: always warm up and get the blood flowing.

Wednesday: Lower Body Burn

Let’s fire up those glutes, hips, hamstrings and quads with this lower body superset workout. If you have weights at home you can always add weight to these exercises or take this to your gym. Muscles in the lower body are big and will heat your body up so expect your heart rate to rise during this workout. One of my favorite quotes: “If you don’t focus on your own ass, no one will! 😉

Thursday: Core and Stability

Anything that attaches to the spine is the core and we need a strong core for everything. This is normally week for most. Don’t hate on your body or focus on your weaknesses, just love your body and appreciate all it’s doing for you. With time, practice and repetitive action your core will get stronger.

Friday: Full Body Tabata

One of my favorite ways to tackle a workout. Tabata was developed in 1996 by Izumi Tabata of Tokyo. It is considered to be an enhanced form of anaerobic interval  training incorporating 20 seconds of intense (anaerobic) exercise  followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).  These intense workouts provide improved athletic capacity, improved glucose metabolism, and fat burning.

Saturday: Free Day

This is a free day to do something physical you want BUT this is not a day off. I REPEAT…This is not a day off. This is a day to try something new or do something you love. Take a spin class, take a kickboxing session, try that aerial yoga class you have always wanted to do just get out and do it. You can even grab that friend you have been meaning to catch up with and go for a walk. This is the perfect day to get out of your comfort zone.

Sunday: Flow and Stretch

AHHHHH Sunday! How I love you! After you warm up the body and get the blood flowing then enjoy this as a day to just stretch and hold these poses or do them in a flow version that you enjoy. Never stretch cold muscles. This should feel good, release some tension in the muscles and prepare you to take on next week physically.  Remember: Rest and Recovery are just as important and never stretch cold muscles.

Upper Body Workout

Workout Time: 30 – 45 Minutes

Push Ups - 10 Reps

Halfsie Push Up

If you’re still working on your full push up, this halfsie push up is a great alternative.

High Plank Hold

30 Seconds

Rest for 30 seconds. Repeat 2x before continuing.

Upper Body Circuit

Complete each of the following exercises 10 times consecutively before taking a break.

Then repeat circuit 2-4 more times, depending on how much time you have.

Press Ups

Inchworm

Upper Body Mountain Climbers

Seated Tricep Dips

Cardio Mixer

Workout Time: 45 Minutes

Instructions: Do each exercise in a row 45 seconds each, break for 15 seconds to switch exercise. Once all exercises are complete rest for :30 to 1 minute. Then Repeat for 3 more rounds

 

Jumping Jacks

Squat Touch

X Jumps

Burpees

Left Back Lunge w/ Front Kick (then switch legs)

HIgh Knee Run

Butt Kick Run

Lower Body Burn

Workout Time: 15-45 minutes depending on how many rounds. (I recommend 3 rounds).

Warm-up

3 superset exercises

Complete all moves in a set continuously. Repeat set 3x.

Break for 30 seconds to 1 minute before moving to the next set of exercises.

 

Set 1

Double Leg Bridge

Squat Hold W/ Thrust

3 seconds to thrust

Alternating Step Back Lunges - 12 Reps each leg

Set 2

Duck Walks

Wide Stance Squats

Rotational Squat

Set 3

Forward Lunge to Lateral Lunge

Squats

Walking Squats

Core and Stability

CORE TIP: During each exercise pull your navel towards your spine with every exhale and “crunch” the core by taking your lower ribs and pulling them towards your pelvis without rounding your back.

Workout Time: 7-21 minutes

Warm-up

Do each plank for 30 seconds to 1 minute. Every other move do 12 reps.

On exercises that are both sides (i.e. Bicycles and Dead Bugs) do 12 on each side.

 

High Plank - Hold 30 seconds to 1 minute

Bicycles

In and Outs

Bird Dog Crunch

Dead Bug

Wide Leg Cross Body Taps

Low Plank Hold

Repeat all moves 2-3x

Full Body Tabata

Workout Time: 35 minutes

Warm-up

Set your timer for 5 minutes.  Go all out for 20 seconds, then rest for 10 seconds. Do this for 8 cycles and then rest for the final minute before moving to the next exercise.

 

Push Up to Side Plank

Lower Body Mountain Climbers

Squat Reach

Step Back Lunge w/ Knee Pull

Lateral Shuffle

Sprinter Sit Up

Ahhh at last! Your free day is here! Just make sure you do something that’s active.

Stretch and Flow

Workout Time: 10-30 minutes
Enjoy this day! Take deep breaths and be thankful for everything your body does for you.

Walking Knee Hugs- 10 each side

Runners Lunge (Both Sides) Hold each side for 30 seconds to 1 minute

Plank to Down Dog - 10 reps

Pigeon Pose (both sides) Hold each side for 30 seconds to 1 minute

Chaturanga flow 5-10

Forward Fold- hang and breath for 5 full deep breaths

Inchworm 5 times

Childs Pose -Hold each side for 30 seconds to 1 minute