12 Days of Fitness Challenge: 7th Day of Fitness

Stay in the spirit of the season while getting your daily dose of a sweat session with this fun holiday workout challenge!

It takes a lot of courage to take on a new challenge and stay committed to a plan.  Once you achieve the set goal, you feel empowered by how much courage you built into your character. Keep pushing on and sweat off the holiday stressors!

Have courage within you can accomplish greatness.

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. Starting with simple moves will ensure you stay on track. After the first few days, the series will get more intense to allow you to improve upon what you started.

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 each workout.
• Complete the ‘Daily Challenge’ by the end of each day.

7^th DAY OF FITNESS CHALLENGE: CARDIO & CORE&

This is day number 7 of the holiday challenge; so if you’re just joining in now, please refer to the 1st Day’s blog and video to get the full program details. It’s never to late to start the challenge!

DAILY WORKOUT

Equipment needed: Total Gym

• The 7^th day of Fitness challenges the CARDIO & CORE.
• Perform 10 reps, 2 sets 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.)

CARDIO & CORE EXERCISES

1. Jump squats
2. Split jumps
3. Cable jump crunch
4. Cable leg lowers

DAILY CHALLENGE

• PLANK HOLD: 105 seconds
• LUNGES: 50 per leg

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

Stay tuned for the 7^th Day of Fitness Challenge.

Merry Fitness,

Maria

WORD OF THE DAY: Courage