It takes 21
days to make or break a habit- so they say.
I find myself going to town about a new activity and then the whole
routine will blow up after just a few days of slacking. Fitness is the bane of my ups and downs. I go through steady inclines of improvement
and then plummet to an abyss of pizza and couch potato-ing.
As a
result, I decided to kick start the month of November with an intense work out
plan (I use the term ‘intense’ very loosely) which help target my troubled
areas: the derriere, inner thighs, and lower abdomen. I am going to be trying to do this up until
January 1st to welcome the new year with a body that I
am happy with.
Cardio
The first
step towards tackling my problems is the Nike Training Club app. This is phenomenal if you do not have easy
access to gym equipment but want to get a lot done in a short span of time with
a series of vigorous work out routines planned for you. The great part is that each day is different
and you can tailor it to your goals.
I selected
the 4 week ‘Bodyweight Only’ regime. This
is perfect for cardio, overall muscle toning, and strength. I set it to do 4-5 workouts a week so not only
can I rest and repair but it helps work around my school schedule.
Inner Thighs x 3 sets
1. 20 Sumo Squats
2. 40 Side leg raises
3. 20 Deep side Lunges
4. 20 Forward Lunge pulses
5. 20 Backward lunge pulses
6. 20 leg extensions (donkey kicks)
7. 20 side leg extensions (fire
hydrant)
Alternative
days of the week
30-day Glute Challenge
This one is
going to be a killer. I found this online
and loved how they throw you into the deep end at the start. This is from getglutes.com. Before I
start each day, I will be doing a glute activating work out which will be:
1. 15 minutes cardio (Jumping rope or jumping jacks are quick and easy)
2. 2 x 20 Donkey Kicks
3. 2 x 20 Fire hydrants
The squats will be half goblet squats and half bodyweight only.
Note: Do the sets in feasible chunks throughout the day (I'd say in batches of 40-50).
Lower Abs x 3 sets
If you want
to tackle the lower part of your abs, leg lifts are your best friend. Or worst enemy. However, this work out is going to be the
stepping stone between me and a six pack.
30 Crunch
Kicks
30 Flutter
Kicks
30 Scissors
30 leg
raises
30 raised
leg circles
30 count
hold
6 Pack Abs x 3 sets
30 Crunches
30 Twisting
Crunches
30 Long arm
crunches
50 cycling
crunches
30 knee
crunches
30 reverse
crunches
Alternative
days to the inner thigh work out.
To keep
track of my progress I am going to be using a fitness journal (just a normal
notebook with hand drawn dates and notes) to ensure I do not miss any day so I
can give you guys an accurate representation of my improvements come one month
from now and then on January 1st.
Hope to see
you on the other side where the grass is greener, the thighs are toned, and the
abs are hard.
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