Challenge Monday

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Fitness Challenge

I challenge you to complete my Summer Arms II workout 5 days this week

Challenge Synopsis

  • Complete my Summer Arm II workout 5 days this week
  • Always focus on form rather than speed
  • Complete each exercise at a steady pace
  • Rest when you need it and always go before your ready
Why Why Why
  • It's officially spring and it's time for strapless dresses and tank tops
  • I designed this workout to tone, lift and shape, your arms quick fast and in a hurry
  • Because you want to improve your body and I'm here to help
Materials
  • Water 
  • Stopwatch or timer
  • Exercise Mat or Big Towel
  • Light Dumbbells 3-5-8 pounds depending on your strength 
Directions

Summer Arms Workout II
*complete exercise routine at your own risk
* for modified versions of these exercises email me
* do not use any weight over 10 pounds for these exercises unless you are advanced. We are toning not bulking up 


Arm Circles 
30 seconds each side
Complete 3 sets



Stretches shoulders and traps
  • Stand up and extend arms straight out by sides. The arms should be parallel to the floor and perpendicular to torso
  • Slowly start making circles with each arm out reached
  • Continue the circular motion for 30 seconds, then reverse the movement in the opposite direction
Advanced Inchworms 
10-12 reps 
Complete 3 sets






Targets entire body
  • Stand with feet shoulder width apart, place hands on ground in front of your toes 
  • Knees can be slightly bent, slowly walk your hands out away from your body until you reach plank position
  • Once you are in plank position complete one push up
  •  Slowly walk your hands back towards your feet and stand 
  • Complete one squat
  • That is one rep
Triceps Push Backs 
10-12 reps
Complete 3 sets


Targets Triceps 
  • Stand with feet shoulder width apart, knees slightly bent, holding dumbbells in each hand arms straight down at sides palms facing back
  • Lift arms straight back about 2 feet behind you
  • Return to dies
  • That's one rep
Crab Walk 
10-12 reps
Complete 3 sets


Targets abs, chest, shoulders, arms
  • Position your arms and legs underneath your body while pointing your stomach up, like a table top. 
  • Walk right hand and foot a few inches out to the right thigh, follow by your left hand and feet
  • Continue to do this 2 times to the right and then walk them back
Push Ups 
10-15 reps
Complete 3 sets


Targets entire body, mostly upper body, shoulders, core, and endurance

Side Plank Reach 
10-12 reps - each side
Complete 3 sets


Targets obliques, abs, butt, shoulder, lower back
  • Lie down with your left side on an exercise mat 
  • Place your feet together on top of each other, next prop yourself up on your hand. Raise your hips so your body forms a straight line from your ankles to your shoulders 
  • Raise your right arm up then dive it down reaching under your right side twist so that your chest becomes parallel to floor, pause and then twist back to starting position. 
  • That is one rep
Half Moon Rotation 
15-20 reps
Complete 3 sets


Targets shoulders, biceps, triceps
  • Stand with feet hip width apart, arms straight out to side at shoulder height fingers together and palms down
  • Rotate thumbs back until palms face up
  • Rotate thumbs forward Keeping arms lifted during rep
Plank Up Downs 
10-12 reps
Complete 3 sets


Targets arms, chest, shoulders, core, endurance
  • Assume push up position, make sure body is tight and core is contracted, 
  • Lower yourself onto your elbows raise the right side of your body by pressing your right hand against the floor and straighten your arm. 
  • Raise left side of body in same manner, lower yourself back to your elbows, keep your body tight and core contracted through the entire exercise
Chest Press Leg Drop  
10-12 reps
Complete 3 sets


Targets total body
  • Place light dumbbells in hands lying face up with leg extended straight up over hips (knees can be bent if needed) and arms open to sides of shoulders (like goal post) elbows a few inches off the floor. 
  • Lower legs to a 45 degree angle ( avoid arching your lower back) as arms extend straight over chest, return to start that is one rep.
High V  
15-20 reps
Complete 3 sets


Targets shoulder, triceps
  • Stand with feet shoulder-width apart, holding a dumbbell in each hand, arms extended overhead in a V, palms facing out to sides
  • Slowly bend elbows to hips, palms facing body
  • Press back up into a V
  • That's one rep
Overhead Bend
15-20 reps
Complete 3 sets



Targets Shoulders, Triceps, Core
  • Stand with feet shoulder width apart, holding a dumbbell in each hand
  • Extend right arm overhead and to left while keeping your shoulder down, hinge at waist
  • Lower Elbow to hip 
  • Alternate hands 

My Take
I've been working hard on getting my arms back to where they used to be and I'm finally starting to see some results. It took about 4-6 and I'm still working hard on these guns. This exercise routine was designed to tone, lift, and shape your arms. To get real results continue this workout for 4-6 weeks. I promise it works.



Nutrition Challenge


Increase your daily whole grain intake 

Challenge Synopsis

  • Make it a point to consume at least one serving of whole grains a day
  • I will post a few whole grain recipes tomorrow 
Why Why Why
  • Eating whole grains instead of refined grains lowers the risk of many chronic diseases
  • Some whole grain foods are healthier than others
  • Processed grains should be eaten less often
  • Benefits of eating whole grains daily  
    • Stroke risk reduced by 30-36%
    • Type 2 diabetes risk reduced by 21-30%
    • Heart disease risk reduced by 25-28%
    • Better weight maintenance
    • Reduce of asthma
    • Healthier arteries
    • Reduction of inflammatory disease risk
    • Lower risk of certain cancers
    • Healthier blood pressure levels
    • Less gum disease and tooth loss
Materials
  • Willpower and Disciple
  • Stock up on farro, brown rice, buckwheat, whole wheat bread, whole wheat pasta, quinoa
Directions
  • Try to eat at least one serving of whole grains a day
  • Replace your side dishes at dinner with whole grains
  • Make a healthy whole grain based salad to eat for lunch this week
My Take
All of my challenges are about slowly swapping your bad eating habits with good ones. I lost over 100 pounds by slowly challenging myself to change my eating habits. Replacing the bad foods I loved with foods that actually fueled my mind, body, and soul. I kept challenging myself and changing my diet until I actually starting enjoying the healthy food, and my good eating habits finally stuck. By participating in my weekly challenges you are setting yourself up for success. The success you deserve.



Self Help Challenge
I challenge you to 
Quit a bad habit this week 


Challenge Synopsis

  • Identify some bad habits you want to, and are willing, to change
  • Make a pledge to yourself to quit a bad habit
  • Make the habit hard but obtainable  
Why Why Why
  • Bad habits are meant to be broken
  • To improve yourself 
  • Because habits can hold you back from reaching and exceeding your true potential 
  • Any habit change opens up new possibilities
Materials
  • Paper or journal 
  • Your favorite writing utensil
  • A little imagination 
  • Willingness to get out of your comfort zone to truly change yourself 
  • Honesty, an open mind, and a good sense of humor
  • A buddy to keep you honest (optional but recommended) 
Directions
  • Put a piece of paper in front of you and write down "good things to move forward to" and compile a list
  • Imagine the advantages of your habit change
  • On the same piece of paper write down " Bad things to move away from" 
  • This list will help you narrow down bad habits you might be willing to ditch
  • Here are some common bad habits  
    • Snacking non-stop even when you are not hungry
    • Spending too much time on the couch watching TV
    • Overspending
    • Eating fast food daily
    • Behavior that leaves you angry, worried, or stressed behavior that leaves you angry all the time
    • Skipping meals 
    • Drinking too much alcohol 
    • Smoking cigarettes
    • Overusing pain killers and sedatives
My Take
Everyday I work on improving myself, it's trait that I pride myself on. I want all of you to feel as accomplished as I do. Take the challenge and get yourself out of that dreaded comfort zone

That's all today folks
Blessings Friends,
Ms Mary 

References:


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About

My name is Mary! I was obese for most of my life, around 7 years ago I decided to take control of my life and successfully lost over 150 pounds. But that's just the beginning of my journey. Join me as I evolve into the person I was born to become. I love to cook, craft, read, and make people smile. I'm happy you've stumbled on by. Let’s Evolve Together.

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