Today was the first day of the Blogger-Made Home Workout Challenge. I was nervous about how or at what intensity the workouts would be done at but after doing the workouts - I felt that I had a really good workout. I did the workout at Level 3 for each exercise which immediately followed the 30 minutes of cardio. Can you see how drenched my shirt was after the workout. I really felt like it was one of the best workouts I've had yet this year. I still will hit the treadmill later tonight b/c I am not satisfied with that distance (I still am working towards my goal of 1,010 miles for the year - only twenty something away from 200 for the year thus far).
Monday
Formula for max heart rate: (208 – (.7 * age))
Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)
- Stretch -
30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss.
Exercise 1 – Side Plank Upper Body Twist (http://www.youtube.com/watch?v=SeK3I45rx7E)
· Level 1 = 3 sets of 8 reps (one rep equals from start to finish of twist)
· Level 2 = 3 sets of 10 reps (one rep equals from start to finish of twist)
· Level 3 = 3 sets of 12 reps (one rep equals from start to finish of twist)
Exercise 2 – Jump Lunge Squats (http://www.youtube.com/watch?v=a7Gld30m53o)
· Level 1 = 2 sets of 8 (one rep equals one lunge per leg)
· Level 2 = 2 sets of 10 (one rep equals one lunge per leg)
· Level 3 = 3 sets of 8 (one rep equals one lunge per leg)
Exercise 3 – Round the Clock Pushups (http://www.youtube.com/watch?v=QjOPuUUqrvo)
· Level 1 = Knees on Ground pushup after every third hour. 3 sets. (one set equals one time around the clock)
· Level 2 = Full pushup at every third hour of clock. 3 sets (one set equals one time around the clock)
· Level 3 = Full pushups at every hour of clock. 3 sets (one set equals one time around the clock)
Exercise 4 – Plank (http://www.youtube.com/watch?v=MHQmRINu4jU)
· Level 1 = hold plank for 20 seconds. 2 sets (one set equals 20 sec. hold)
· Level 2 = hold plank for 25 seconds. 3 sets (one set equals 25 sec. hold)
· Level 3 = hold plank for 30 seconds. 3 sets (one set equals 30 sec. hold)
Exercise 5 – Wall Sits (http://www.youtube.com/watch?v=tDjKeOCgisw)
· Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold)
· Level 2 = hold sit for 35 seconds. 3 sets (one set equals 35 sec. hold)
· Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold)
- Stretch -
If you would like to jump in the week's challenge...post your email below in a comment!
