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