12 Days of Fitness Challenge: 12th Day of Fitness

Sweet sugar gum drops! You have made it to the 12th Day of the Fitness Challenge! This is something to be proud of for many reasons.

 

  • You have committed to a consistent routine for a set period of days.
  • You developed a schedule that works for you and has hopefully transitioned into a habit that continues into the New Year.
  • You motivated and remained dedicated to take on the 12-Day Challenge.
  • You had the courage, patience, and inner strength to persevere.
  • You have gained knowledge and built confidence within yourself.

 

For all of these reasons, you should feel a sense of gratitude for all of you’ve achieved.

 

Be grateful for the little things and cherish the big accomplishments.

 

<h2>2018 GOALS</h2>

Accomplishing a goal develops confidence, courage, and fills you with strength to want to obtain more. What are you goals for the New Year???

 

I suggest you take a moment while your spirits are in high drive and write down some obtainable goals that will carry you into a healthy New Year.

 

12 DAYS OF FITNESS RECAP

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

 

12 DAY’S OF FITNESS SCHEDULE

1st Day of Fitness: Core

2nd Day of Fitness: Legs

3rd Day of Fitness: Arms

4th Day of Fitness: Total Body

5th Day of Fitness: Legs & Core

6th Day of Fitness: Arms & Core

7th Day of Fitness:  Cardio & Core

8th Day of Fitness: Total Body

9th Day of Fitness: Legs & Cardio

10th Day of Fitness: Arms & Cardio

11th Day of Fitness: Core & Cardio

12th Day of Fitness: Total Body

 

You now have the entire 12 Days of Fitness Challenge and have the ability to begin it at anytime!

 

12th DAY OF FITNESS: TOTAL BODY & ULTIMATE CHALLENGE

The sweat is on and you’re at the final day of the 12 Days of Fitness Holiday Challenge. This workout may have you screaming “Son of a Nutcracker”…but stay focused and accomplish what you have been working hard to achieve!

 

We encourage you to take on this 12 Days of Fitness Challenge to keep your spirits high and your body fat low this season. It’s not too late to take on the challenge! If you are just joining in now, please refer to the previous blogs and videos to get the full program details and start from the beginning.

 

INSTRUCTIONS

The 12th day is a “total body” workout compiled of 6 exercises chosen from the previous 3 days. Therefore, you should be familiar with these movements.

 

Note: We chose the “total body” exercises for you, however, if there are ones you prefer doing instead, choose 2 exercises from each 3-day block (days 9-11) to create your own “total body challenge”.

 

  • The 12th day of Fitness challenges the TOTAL BODY.
  • Perform 20 reps, 1 set of each exercises listed below.
  • Complete the “ULTIMATE CHALLENGE” by the end of the day!
  • Adjust the incline to accommodate and challenge your strength level.

 

DAILY WORKOUT

Equipment needed: Total Gym

 

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

  • Warm-up: Perform a 3-minute dynamic warm-up

(Ex: jumping jacks, squats, lunge & twist, etc.)

  • Cool Down: Conclude each workout with a series of stretches to recover and lengthen the muscles worked. (Ex: runners lunge, figure 4, forward fold, down-dog, etc.)

 

TOTAL BODY EXERCISES

  1. Step up cross overs
  2. Sticky feet
  3. Leap overs
  4. Incline forearm knee tucks
  5. Biceps/ triceps equilibrium
  6. Press ups

 

ULTIMATE CHALLENGE

  • PLANK HOLD: 3 minutes (180 sec)
  • SQUATS: 150 reps

LUNGES: 75 reps per leg (300 total)

  • PUSH-UP PIKE-UP: 24 consecutive reps

 

 

Be sure to check out the video to see how these exercises are performed!

 

This is your time to shine! You have worked so hard and have accomplished so much by taking on a consistent physical challenge, especially during a busy time of the year! Be proud of all you have achieved and excited for proving that you can do anything you put your energy and mind towards!

 

Best to you and your family during this Holiday Season.

 

Merry Fitness, Happy Sweating, and Cheers to the New Year ahead!

 

Maria & Mark

 

WORD OF THE DAY: Grateful

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)

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