12 Days of Fitness Challenge: 5th Day of Fitness



Why wait for a New Year’s resolution when you can start on a simple plan now.  With the holidays approaching, there are so many things to do and prepare. Rather than get overwhelmed with too many “things”, plan your days with your health in mind by setting a daily goal to challenge your body.

 

The 12 Days of Fitness Challenge is a good place to start. The program details are planned out for you and in place to begin any day! Don’t delay, get started today!

 

Get motivated to get your merry moves on!

 

12 DAYS OF FITNESS CHALLENGE

The 12-day series starts easy and builds up into more intense challenges as the day’s progress.  The moves are simple, but you can advance them to challenge your own fitness level. Starting with small tasks 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.

 

5th DAY OF FITNESS CHALLENGE: LEGS & CORE

This is day number 5 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.

 

The reps and sets have changed for the next 4 days! So, pay close attention to these details.

DAILY WORKOUT

Equipment needed: Total Gym

 

  • The 5th day of Fitness challenges the LEGS & 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: mt climbers, squats, 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.)

 

LEGS & CORE EXERCISES

  1. Step up knee up
  2. Straight leg lowers
  3. Rev lunge & twist
  4. Lateral lunge & rotate
  5. Side knee tucks

 

DAILY CHALLENGE

  • PLANK HOLD: 1 min, 15 sec. (75 seconds)
  • SQUATS: 75 reps

 

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

 

Stay tuned for the 6th Day of Fitness Challenge.

 

Merry Fitness & Happy Sweating,

 

Maria

 

WORD OF THE DAY: Motivation

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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