WOW#1 Workout Warrior Challenge

I will keep this simple. This is week #1 of the Workout Warrior Challenge. I will do this workout 4 times. I will do 2 days on, skip a day (maybe do some steady state cardio & yoga) then 2 more days. This is how it will go.

Day 1

4 rounds/40 30 20 10

bentover rows, squat press, situps

Start timer and warm up with 400m run or 1 mile cycle. Then do 40 reps of each exercise, then 30 reps, 20 reps, 10 reps. Finish with 400m run or 1 mile cycle. Record time and any notes in journal. Exercise form is very important. I will slow down if my form begins to break. Stretch:)

Day 2

3 rounds

400m run or 1 mile cycle, 30 walking lunges, 30 push ups

Start timer and go! I will do each exercise as fast as I can without sacrificing form. Record time and any notes. Finish with a stretch:)

Skipping a day and I will do about 30 minutes of steady cardio and stretching on this day.

Day 3 – repeat Day 1

Day 4 – repeat Day 2

I will do one more day of the week with 30 minutes of steady cardio and stretching. One day a week will be complete rest.

Have you ever heard that it is a good idea to write or tell someone your goals and you will be more likely to reach the goal? Well, I believe it. I am doing this challenge not only to help some friends and family with their fitness goals, but for my fitness goals too. I plan to follow this routine to increase my muscle definition, strength, cardiovascular conditioning and to help with self-discipline. That is it:) Pics are below. The first two pics are the bentover row, the next three are the squat press, the next two are the situp, and the last one is the walking lunge. You know the pushup from the previous post. I am experiencing problems with the caption description. I am going to have to do video:) Comment or email with any questions.

What are your fitness goals? Comment and let me know.


About nthefitzone

Hi, my name is Allyson. I am a 40 something yoga and Pilates teacher. This blog documents my passion for yoga, Pilates, running, strength training, nutrition, and healthy cooking. I hope to inspire others to find their inner athlete, to get strong and healthy, to set goals and reach them. Age doesn't matter. Anything is possible with hard work, determination, drive, commitment and passion. Follow along for some healthy fun and find your inner athlete. It's in there, just waiting to shine :)

Posted on September 30, 2012, in Workout Warrior and tagged , , , , , , , , , , , , . Bookmark the permalink. 2 Comments.

  1. Did my first challenge!! 19.59 with a .3 mile before and after!!! Could not find my free weights so had to use two wine bottles that weighed in at 2.5 lbs a piece!!:) I’ll have my 10 pound ones next time!!

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