Hello! I have been MIA for a while but this is what I have been doing. I am competing in the Under Armour What’s Beautiful Contest. Each day we are given a SweatADay challenge to complete. During that time Under Armour contacted me and 499 other people. They gave us their new UA Spine Venom sneaker to test, make a video of the extraordinary things that we do in our Spines. The challenge ends May 3. They judge on creativity and video views. The winner will receive 5 years of Under Armour sneakers (4 pair a year for 5 years). I want it bad.
Please Please Please click on the link below and watch my video. It is only 90 seconds. I am stronger than I look. I push trucks, beat tires, etc. Also, the supermodel Piper makes a special guest appearance doing her favorite yoga move! Please feel free to share this with your friends. It might give you and them a giggle. It is not everyday you see a girl pushing a truck and a dog doing yoga.
Thank you 🙂
Here it is, the video of my Burpee Challenge. I did 22 in 1 minute. This is a demo of burpees without the pushup at the bottom of the movement.
Below is an example of what I am obsessed with besides nut butters of course. This is my breakfast of the week. A couple of eggs with brown rice and quinoa with a side of kiwi. It is delicious, healthy and satisfying. A great way to start my day and helps fuel me for the burpees.
Have you tried burpees lately? What is your favorite breakfast?
The end is near. This has been a great month for the Warrior Challenge. My favorite workouts are high intensity short duration. These types of workouts give me the best results. This week is no different. I will do two different workouts and I will do the fit test again to see how I have progressed. This is how I will start the week.
I will warm up with an 800m run (1/2 mile) or cycle 2 miles. I will do 4 rounds of these exercises with correct form.
- dumbbell chest press – 1 minute
- triangle pushups (my hand position will be the shape of triangle) – 1 minute
- squat dumbbell press – 1 minute
- jump rope – 1 minute
I will finish with an 800m run or cycle 2 miles.
I will warm up with an 800m run or cycle 2 miles. I will set my timer for 15 minutes and perform AMRAP of these exercises with correct form.
- 20 spider knees
- 20 reverse lunges with bicep curls
- 20 plank rows
- 20 lower body jacks
I will complete this workout with an 800m run or cycle 2 miles.
I will do these exercises with a positive attitude and to the best of my ability.
I will repeat the fit test I took at the beginning of the challenge. I will time myself to compare my result from the beginning fit test. My result should be good. Excited!
I have to set small challenges like this to help me stay focused so I can achieve goals I have set for myself. Right now I am training to run a 5k on November 17th. My goal is to increase my speed and finish under my last 5k time. This Workout Warrior Challenge has kept me focused. I will keep you posted on my training and my race:) Below is a picture of me about to cross the finish line of my first marathon. I set the goal, trained hard and completed the marathon under my expected time. It was a great feeling of accomplishment that I will never forget.
Have you set any new health and fitness goals?
This month is flying by. Last WOW was another tough one, especially day 2 & 4 workouts. How did those overhead squats feel? The dips were tough for me. I am going to rock WOW#4. This is how it will go down.
Day 1 &3
I will complete 3 rounds for time.
- run 400m (1/4 mile) or cycle 1 mile
- 10 jump squats (modify by lifting heels up instead of jumping at the top of the squat)
- 20 deadlifts
- 30 KB or DB swings
- 40 walking lunges holding dumbbells by the side or a or broomstick overhead
I will go as fast as I can with correct form and I will record my time.
Day 2 &4
I will warm up with an 800m (1/2 mile) run or cycle 2 miles. I will do as many reps as possible with correct form.
- mountain climbers – 1 minute
- pushups – 1 minute
- burpee (without pushup) – 1 minute
- dips – 1 minute
- one arm rows – 30 sec each side
- situps – 1 minute
- repeat this 3 times
I will finish with a 1 mile run or 3 mile cycle.
BRING IT ON!
I will make an extra effort to stretch a little more than usual this week. Many times I have finished a workout, and then just run out the door without taking a few extra minutes to stretch. Does this sound familiar? Do you neglect your stretching? I love yoga! What kinds of stretches do you do?
Disclaimer – This blog is written and managed by me. These are my own personal opinions and experiences. I am not a doctor. Consult your own doctor before beginning a new fitness or nutrition program.
Last week’s WOW was a blast and now it is in the past. It is time to kick things up a notch. I am so motivated and committed to this challenge. It can be a good thing to reward yourself when you reach a goal, so I might just do that. After I complete this challenge I will reward myself with some Lululemon workout clothes that I have been dreaming about:) Now on to the WOW#3.
Day 1 & 3
I will warm up with an 800m (1/2 mile) run or cycle 2 miles
I will do 5 exercises for 1 minute each (one after the other) and then rest for 1 whole minute. I will repeat this 2 more times. I will finish with another 800m (1/2 mile) run or cycle 2 miles. These are the exercises.
- sumo dead lift with high pull – 1 minute
- push press – 1 minute
- situps – 1 minute
- alternating bent rows – 1 minute
- jump rope – 1 minute
I will use dumbbells and my 20 lb bar.
Day 2 & 4
I will do 4 rounds for time so I will go as fast as I can with correct form and record my time when I am finished. I will do these 5 exercises.
- run 400m (1/4 mile) or cycle 1 mile
- 20 pushups
- 20 reverse lunges with bicep curl
- 20 dips
- 20 overhead squats (use broomstick or very light weight – beginners use no weight)
Just for kicks and giggles I will do a sprint challenge one day this week (on a day other than a WOW day). This is what I will do.
- 1 minute sprint/1 minute recovery (slow down or walk)
- 2 minute sprint/2 minute recovery
- 3 minute sprint/3 minute recovery
I will do 3 rounds of this running circuit. Giggle!
Okay, I am pumped up about this WOW. I will demo exercises over on my YouTube channel so go to www.youtube.com and search me at nthefitzone.
I can picture my Lulu’s now. What are your fitness goals? What would you reward yourself with ?
Disclaimer: This blog is written by me about my own opinions and experiences. I am not a doctor. Consult your own doctor before beginning any exercise or nutrition program.
Calling all future Workout Warriors! This is the fit test. You will do this fit test for time, so go get a timer or clock. Make sure to record the time it took you to do this test in your journal. Write in the date, the exercises & reps, your time and any notes you may want to add. This is going to be fun:)
Run 400m (1/4 of mile), 21 push ups, 21 air squats, 5 burpees
Run 400m, 15 push ups, 15 air squats, 5 burpees
Run 400m, 9 push ups, 9 air squats, 5 burpees
(Push ups can be modified by doing with knees down. Burpees can be modified without doing the jumps)
Do each exercise as fast as you can with correct form. If your form starts to get sloppy, slow down.
You may notice that this is a “Crossfit” inspired fit test. Some of the WOW will be inspired by Crossfit. I will post my time tomorrow after I complete it. Comment and let me know how you do.
Below are pictures of each exercise.
The Push Up
In plank position with hands just a little wider than shoulder width, lower chest down toward the floor while maintaining the plank from head to heels. If this is too hard, modify by lowering down to the knees. Look slightly forward during the exercise.
The Air Squat
Heels are shoulder width apart, hips are open, and hands are in front. Sit back keeping the heels grounded as the arms lift in front.
Start in standing position. Squat reach for the floor then jump back into plank position. Do one push up then jump forward into squat position. Jump as you reach overhead. Modify by no jumping (just step back) and knees down for the push up .