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28 days of Christmas: Day 15

XMAS Day 15- PHASE 2 begins with “LEGS”!!!  challenge=change~!

Well today is our first day of phase 2 for our “28Days” of Christmas Challenge~ and if you look at the workout, the exercises are basically the same just in BACKWARDS order!!  It’s amazing how doing a workout backward from time to time really creates some nice results.  Typically though it’s best to do the BIGGEST exercises first, but for these 2 weeks we’ll switch it up!  I call it “PRE-exhausting” your muscles 🙂

FUN, FUN!!!

Here are the details~ and as always you can find all of this info in the download you were sent when you entered the contest.

 

“FCH” Workout Log~Phase 2 ( the second 2 weeks)
FCH Ph 2
MON
TUE
WED
THUR
FRI
SAT
SUN
Week 3
Lift Lower Body
ABS
Lift Upper
Intervals
Off
Active rest- Walk?
Lift Lower Body
ABS
Lift Upper
Intervals
Off or extra cardio
Week 4
Lift Lower Body
ABS
Upper
Intervals
Off
Active rest- Walk?
Lift Lower Body
ABS
Lift Upper
Intervals
Off or extra cardio
Exercise
DATE
 
 
Leg Day
 
set 1
set2
set 3
10 min
Warm up
Pre-
Walking Lunges
lbs.
Exhaust
2x30steps
reps.
abs
between sets of lunges
2sets
#1
Leg Curls
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of leg curls
2sets
#2
Leg Extensions
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of leg extension
2sets
#3
Dead Lifts
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of dead lifts
2sets
#4
Squats
lbs.
3×10(buffing); 3×6 (boosting)
reps.

 

XMAS Day 15!!! ~ As we head into the final 2 weeks prior to the Christmas~ REMEMBER:

Challenge=Change…
Our bodies are master adapters. The more we challenge them the more they change to accommodate those demands. The good news about this is that if
you continually challenge yourself, your body will change. The bad news is….that if you don’t continually challenge it, it will stop changing and may even
regress.

There are 5 main ways to change workouts to cause them to be more challenging:
Intensity
*How hard are you pushing?
*Do you push yourself to the MAX each workout?
*Do you only ever “go through the motions”—social exerciser?
*Do you vary your intensity to get different results?
*Do you like to take your time?
*Do you like to “get it done”?

Frequency
*How often do you work out?
*How often do you lift each body part?
*How often do you do intervals?
*How often do you do other fitness activities?

Duration
*How long do you workout at a time?
*How long are your lifting sessions?
*How long are your intervals?
*How much other time do you devote to fitness activities?

Mode
*What type of activities do you do? Do you cross train?
*Are you training for a certain sport?
*What lifts do you do for each body part?

Rest intervals
*How many “rest” days do you take?
*How much time between each lifting set/exercise do you do?
*How much time between hard intervals do you “rest”?
*How much time do you “rest” each day?
*Do you purposely take time to “de-stress”?

“The path of least resistance leads to a poor reflection in the mirror.”

SX70: Phase 2 NEW WORKOUTS!! PRE-Exhaust

SX70: PHASE 2 NEW WORKOUTS!! PRE-EXHAUST

Well today is our first day of phase 2 for our”Sexy in 70″~ and if you look at the workout, the exercises are basically the same just in BACKWARDS order!!  It’s amazing how doing a workout backward from time to time really creates some nice results.  Typically though it’s best to do the BIGGEST exercises first, but for these 2 weeks we’ll switch it up!  I call it “PRE-exhausting” your muscles 🙂

FUN, FUN!!!

Here are the details~

“SX70” Workout Log~Phase 2 ( the second 2 weeks)
SX70 Ph 2
Mon
Tues
Wed
Thur
Fri
Sat
Sun
Week 3
Lift Lower Body
ABS
Lift Upper
Intervals
Off
Lift Lower Body
ABS
Lift Upper
Intervals
Active rest- Walk?
Off or extra cardio
Week 4
Lift Lower Body
ABS
Lift Upper
Intervals
Off
Lift Lower Body
ABS
Lift Upper
Intervals
Active rest- Walk?
Off or extra cardio
Ph3
week
5
TBA! STAY
Focused
DO
It!
MOJO Believe Bikini
Body!!
SEXY!
“FCH” Workout Log~Phase 2 ( the second 2 weeks)
Exercise
DATE
Leg Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
Pre-
Walking Lunges
lbs.
Exhaust
2x30steps
reps.
abs
between sets of lunges
2sets
#1
Leg Curls
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of leg curls
2sets
#2
Leg Extensions
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of leg extension
2sets
#3
Dead Lifts
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of dead lifts
2sets
#4
Squats
lbs.
3×10(buffing); 3×6 (boosting)
reps.
bonus
lbs.
reps.
bonus
lbs.
reps
Exercise
DATE
Upper body Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
Pre-
Push ups
Exhaust
2x15reps or failure
reps.
abs
between sets of Push ups
2sets
#1
Rows
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Rows
2sets
#2
Flys
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Flys
2sets
#3
Pull ups
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Pull ups
2sets
#4
Bench/Chest Press
lbs.
3×10(buffing); 3×6 (boosting)
reps.
bonus
lbs.
reps.
bonus
lbs.
reps.
20 min
INTERVALS

BUFFING PACE- Continual motion, keep hear rate high. Do a set of lifting, a set of abs, a set of lifting, etc…Little to no rest–FAST EXERCISE, but keep it as heavy as you can.  Challenge= CHANGE

BOOSTING PACE- More relaxed but heavier.  Do a set of lifting, followed by a short set of abs, plus take 1 min of rest, then do your next set of lifting…RECOVER between lifting sets and CHALLENGE yourself to lift heavy!

Abs ideas= knee ups on bench, vacuums, cats/dogs, walking/standing high knees, abs on  a ball, crunches, decline cruches, ab machines, etc…


"Sexy in 70" (SX70)- Phase 1 workouts

Sexy in 70 Phase 1 workouts~

During this contest I’ll be providing you workout plans every 2 weeks for a total of 5 phases. The first 2 phases (4 weeks) are about gaining MOMENTUM!!  If you workout MORE than you don’t workout you will be successful.  your goal during this time is to workout 4 days a week.  We are going to get you in shape to really get in shape the following 6 weeks!!

The Phase 1 workout plan is SIMPLE …

..It’s

4 workouts a week with

4 main exercises +

4 others (3 abs + 1 burn-out) per workout

Lot’s of 4’s~ LOL!

Phase 1

SX70

Just 4 days!

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Upper Body

ABS Intervals

Lift Lower Body

Intervals

OFF Upper Body

ABS Intervals

Active rest- Walk dog? Lift Lower Body

Intervals

OFF
Week 2 Upper Body

ABS Intervals

Lift Lower Body

Intervals

OFF Upper Body

ABS Intervals

Active rest- Walk dog? Lift Lower Body

Intervals

OFF

“Sexy in 70” Workout Log~Phase 1 ( the first 2 weeks)

Exercise
DATE
Leg Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
#1
Squats
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of squats
2sets
#2
Dead Lifts
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of dead lifts
2sets
#3
Leg Extensions
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of leg extensions
2sets
#4
Leg Curls
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of leg curls
2sets
BURN
Walking Lunges
lbs.
OUT!
2x30steps
reps.
bonus
lbs.
reps.
bonus
lbs.
reps
Exercise
DATE
Upper body Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
#1
Bench/Chest Press
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of bench
2sets
#2
Pull ups
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of pull ups
2sets
#3
Flys
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Flys
2sets
#4
Rows
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Rows
2sets
BURN
Push ups
OUT!
2x15reps or failure
reps.
bonus
lbs.
reps.
bonus
lbs.
reps.
20 min
INTERVALS
Hormonal Timing Adaptations:
BUFFING PACE- Continual motion, keep hear rate high. Do a set of lifting, a set of abs, a set of lifting, etc…Little to no rest–FAST EXERCISE, but keep it as heavy as you can.  Challenge= CHANGE
BOOSTING PACE- More relaxed but heavier.  Do a set of lifting, followed by a short set of abs, plus take 1 min of rest, then do your next set of lifting…RECOVER between lifting sets and CHALLENGE yourself to lift heavy!
Abs ideas= knee ups on bench, vacuums, cats/dogs, walking/standing high knees, abs on  a ball, crunches, decline cruches, ab machines, etc…