12 Days of Fitness Challenge: 6th Day of Fitness



Get yourself geared up and into a routine so that you can enjoy the beauty of the holiday season while taking care of yourself and your health. The 12 Days of Fitness Challenge is an efficient and effective way to keep your body moving and mind focused on a healthy task during the holidays.

 

We are at the half way mark and it’s starting to become a challenge!  If you have been following the challenge, keep up the hard work!  If you’re still thinking about trying this, I encourage you to give your body a test!

 

Gain inner strength and confidence that will fuel your spirits that will better your health.

 

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.

 

6th DAY OF FITNESS CHALLENGE: ARMS & CORE

This is day number 6 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.  It’s never too late to start the challenge.

 

DAILY WORKOUT

Equipment needed: Total Gym

 

  • The 6th day of Fitness challenges the ARMS & 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.)

 

ARMS & CORE EXERCISES

  1. Bicep presses
  2. Lat pull & back extension
  3. Bicycle punch
  4. Pullover crunch
  5. Plank slides

 

DAILY CHALLENGE

  • PLANK HOLD: 90 seconds
  • PUSH-UP PIKE-UP: 12 reps

 

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

 

Stay tuned for the 7th Day of Fitness Challenge.

 

Cheers to your Fitness Season,

 

Mark

 

WORD OF THE DAY: Confidence

 

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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