Week 3 of Fit Challenge

Still seeking balance...

I have now completed my 3rd week in my fitness challenge." It is not called a challenge for nothing!" What I find most challenging now, is not the workout part but the food. The one thing I have gotten better at though is eating more frequently. I do my best to eat every 3-4hrs and, I do find a difference. So, anyhow what I am posting is my weekly workout from my 3rd week. I have been writing my workouts down. I find that I feel more accomplished when I do so. So, below you will find my week. Please note: excuse the lack of detail...

Monday- BodyRock, a short & intense burst.

Tuesday- 20min stationary bike on Random.

Wednesday- 30min run/walk.

Thursday- BodyRock, an INTENSE home workout.

Friday- Recovery day

Saturday- Warm Vinyasa Yoga

Sunday- 30min run-sprint/walk

(BodyRock workouts you can find at their website or You Tube. Awesome at home workouts, but really provocative attire.)

"Triple Threat Walk"

(30 Minute Walk + 3 Strength Training Exercises)

This type of training is tough! You need to push yourself to see gain. "Cardio strength training" is extremely effective and will bring results, as long as you put in the hard work. As the duration of the interval progresses it will get difficult, however, I strongly encourage you to not give up! Remember to breath. The human body is resilient and learns to adapt and respond to overload. 

- 10 minutes of controlled speed walking

- Drop and do 30 counts of mountain climbers

-10 minutes of controlled speed walking

- Drop and do 30 counts of crab crunch-toe-touch

- 10 minutes of controlled speed walking

- Do 30 counts of controlled burpees

CONGRATULATIONS!!!

Note: the crab crunch-toe-touch is; crab position on all fours and belly up. Then, alternate toe-touches working for stabilization, all your abdominal muscles, including you total back.

"10 minute Workout"

Firm Up & Boost Your Metabolism

(5min + 5 min = 10 minute workout)
 Make an effective workout blast by focusing on your intensity, NOT duration. You want to use heavier weights for atleast two sets, and then you can move down to a lighter weight in a slow motion. Make sure you exhale on the resistance phase.
Each day you will do one exercise movement for a 5minute interval then, switch over to the next exercise for the remaining time of 5 minutes. It may sound long or feel too long while in movement. Do not be discouraged. Find the proper weight to persevere, take your time, stop if necessary, & stay hydrated.

"Super Set the upper Body"

Super Set: to go from one exercise to another without resting, to keep the heart rate going.

Workout
 (Set 1)
- Pushup plank, using a free weight to alternate a deltoid raise  (X10)
- In plank position, using free weights alternate a row (X10)

(Set 2)
- Machine cable front lateral pull-down (X12)
- Machine incline bench press (X12)

(Set 3)
- Tricep rope pull down (X12)
- Bicep rope curl (X12)

(Set4)
- Yoga ball dumb bell lateral raises (X12)
- Yoga ball rotator cuff stabilizer (X12)

(Set5)
- Yoga ball forward stability roll (X12)
- Yoga ball lumbar back extension (X12)

FLEXIBILITY & STRENGTH
- Alternate arm/leg raises (X26)
- Prone lying back extension (16)
- Superman (X16)