Fitolution – Day #12

Twelfth day of the Fitolution . . .

Let’s make these last 3 days amazing.  Give it your all and get ‘er done.

EXERCISE:  

Fridays are strength days so stick to your strength routine. Make sure it’s at least 30 minutes of strength training.

ADD THE BONUS EXERCISE:

Bent Over Barbell Row

Targeted Body Parts – Arms, Back, Shoulders

Instructions – 

Grip a barbell with palms down so that the wrists, elbows, and shoulders are in a straight line. Lift the bar from the rack, bend forward at the hips, and keep the back straight with a slight bend in the knees. Lower the bar towards the floor until the elbows are completely straight,

Keep the back flat as the bar is pulled towards the belly button. Then slowly lower the bar to the starting position and repeat.  Total of 3 sets of 12 reps.

Modifications –
Use dumbbells for less weight.  Alternate right & left, if needed.

Challenge –
With dumbells,

  • Perform row on right side 10 reps
  • Perform row on left side 10 reps
  • Perform 10 jumping jacks
  • Perform row right & left side simultaneously
  • Follow-up with 10 more jumping jacks

Repeat entire series 2 more times.

NUTRITION:   

Are you up to trying another Food Swap?  Instead of ice cream, reach for frozen bananas.

It sounds crazy, but frozen bananas essentially have the same sweetness and structure of ice cream. Don’t just dismiss this idea without trying out.  This may well turn out to be your favorite food swap.

Simply freeze a bunch of bananas, and then blend them in your food processor with whatever mix-ins you’d like i.e. coconut flakes, cocoa powder, scoop of almond butter, or scoop of peanut butter all work great.

TIP:

Kleidman’s reason #5 why you should try Kettlebells . . . You’ll realize you’re stronger than you thought.

Most start with 25- to 35-pounds when switching to kettlebells. Heavier weight when the power is coming from the legs (like with the swing, once you get the hang of it) and the lighter weight during a move where your arms are emphasized, such as presses or a halo movement around your head. When you’re combining momentum with the strength of multiple muscle groups, you can lift more weight than you think you can. After all, you probably wouldn’t think twice before picking up a 40-pound toddler, suitcase, sport bag, or sandbag at the gym.

Remember, I’m right here with you . . . any questions, I’m only one click away.