12 Days of Fitness Challenge: 11th Day of Fitness

The days leading up to the holidays are always jam packed with many things to do, which makes “getting your sweat on” something that may take the back seat! Whether your schedule is filled with shopping, gatherings, or work events, there is a way to “check off your nice list twice” by dedicating time for a short movement session.

 

Pre-planning before you start the day will help you stay dedicated to reach the end goal. It takes a lot of dedication to stay committed every day, especially during the holidays.

 

Dedication is a commitment that fuels you to achieve a goal.

 

We are closing in on the final days of the Fitness Challenge! Get ready to cheer for a final “Christmas crunch” and “jumping jolly” workout!

 

12 DAYS OF FITNESS CHALLENGE

The 12-day series is meant to start easy and build upon one another into more intense challenges as you go. The moves are simple, but you can advance them to challenge your own fitness level.

 

CHALLENGE OVERVIEW

  • The daily workouts are designed to focus on a different muscle group each day.
  • Follow the prescribed reps and sets as directed each workout.
  • Challenge your strength level.
  • Complete the ‘Daily Challenge’ by the end of each day.

 

11th DAY OF FITNESS CHALLENGE: CORE & CARDIO

This is day number 11 of the holiday challenge.  If you’re just joining in now, please refer to the 1st Day’s blog and video to get the full program details.

 

This workout will help burn off the extra eggnog and gingerbread cookies!  Do your best to kick it up a notch and challenge your workout!

 

DAILY WORKOUT

Equipment needed: Total Gym

 

  • The 11th day of Fitness challenges the CORE & CARDIO.
  • Perform 20 reps, 1 set of each exercises listed below.
  • Complete the ‘Daily Challenge’ by the end of each day.
  • Adjust the incline to accommodate and challenge your strength level.

 

Begin each workout with a dynamic warm-up & conclude with a cool down.

  • Warm up: Perform a 3-minute dynamic warm up to prepare your muscles in all ranges of motion. (Ex: jumping jacks, squat knee up, lunge & twist, etc.)
  • Cool Down: Conclude each workout with a series of stretches to recover and lengthen the muscles worked. Stretching prevents injury and prepares you for the next workout! (Ex: runners lunge, figure 4, forward fold, down-dog, etc.)

 

CORE & CARDIO EXERCISES

  1. Burpies both directions (facing tower & away)
  2. Leap overs
  3. Incline Forearm knee tucks
  4. Flutter kicks & Press ups

 

DAILY CHALLENGE

  • PLANK HOLD: 2 min, 45 sec (165 seconds)
  • LUNGES: 75 reps per leg

 

Check out the video to see how these exercises are performed!

 

Stay tuned for the 12th and final Day of Fitness Challenge!

 

Merry Fitness & Happy Sweating,

 

Maria

 

WORD OF THE DAY: Dedication

 

Maria Sollon
Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work.

http://www.groovysweat.com
http://www.groovysweatstore.com (purchasable workout videos)
http://www.youtube.com/groovysweat (workout clips)

Leave a Reply

Your email address will not be published. Required fields are marked *