The Fitness Challenge

Leave a Comment


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.    





-->

SHARE:
Next PostNewer Post Previous PostOlder Post Home

0 comments:

Post a Comment

Instagram

BLOG TEMPLATE CREATED BY pipdig