12 Days of Fitness Challenge: 10th Day of Fitness



Getting yourself into a routine that’s doable during the craze of the holiday season can be a mission. Let’s face it, time is tight. Holiday parties, shopping, gatherings, and everyday schedules can send your day in multiple directions.  The goal is to commit to a time that works into your schedule when time is scarce.

 

Perseverance is something we all can achieve. Do your best to prioritize time that works best for you. Even if it’s in small does throughout the day. Devoting time to your health will develop into a consistent routine, especially when under holiday pressure. Set down the hot coco and gingerbread cookies… you have goals to accomplish!

 

Get your body in gear so that you can persevere through any holiday and life challenges.

 

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.

 

10th DAY OF FITNESS CHALLENGE: ARMS & CARDIO

This is day number 10 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.

 

DAILY WORKOUT

Equipment needed: Total Gym

 

  • The 10th day of Fitness challenges the ARMS & 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.)

 

ARMS & CARDIO EXERCISES

  1. Mt climbers 4xs & 1 push up
  2. Biceps equilibrium
  3. Triceps Equilibrium
  4. Inch worm push up

 

DAILY CHALLENGE

  • PLANK HOLD: 150 seconds
  • PUSH-UP PIKE-UP: 20 reps

 

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

 

Stay tuned for the 11th Day of Fitness Challenge.

 

Cheers to your Fitness,

 

Mark

 

WORD OF THE DAY: Perseverance

 

Mark Scally

Mark Scally is an athlete and player development coach committed to achieving high performance through specialized training. Mark’s background in sports focuses primarily in ice hockey where he had played four years at the collegiate level at the Pennsylvania State University and five years at various professional levels around the US. Starting in 2000, Mark had participated in two NHL training camps with The Pittsburgh Penguins and had played for minor league professional teams in the AHL, ECHL, and SPHL. After retiring from professional hockey in 2005, he continues to train as an athlete himself as well trains others in hockey. Mark also has a notable background in golf where he competed at a young age and played for a year on the Pennsylvania State (NCAA Div I) golf team. Mark continues to be an active golfer competing in local events on the amateur level. Balancing life outside of athletics, Mark is currently a registered professional civil engineer who performs engineering services for water infrastructure projects for a private consulting company. Regardless of type of sport, activity, or for general wellness, Mark is passionate about training. He has adopted a functional training style that involves cardio, strength, plyometrics, and agility exercises that are effective for all sports and also support a healthy lifestyle. The benefits Mark focuses on are improved strength, stamina, flexibility, and injury prevention. With a properly managed diet, Mark’s training will promote muscle development and excess fat loss, which can be calibrated based on your goals to make the best athlete out of all of us!

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