Join the Eggheads and Be Smarter

The challenge may be over but The Fitolution continues.  

If you are a Fitness 54 member, you’ve seen the nutrition whiteboard which features a letter of the week.

This week is “E” and “E” is for Egghead.

Did you know that an egg a day keeps the crazy away?
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Fitolution Day #14 – Workout with Coosack

Mondays are strength days and here’s something different for Fitolution Day #14.  Workout with Cossack Squats not John Cusack.


EXERCISE:  

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

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Fitolution Day #13 – How Often do you Check Your Windshield Wipers?

Baby it’s HOT outside so how did you choose to move your body today?  Swimming, boating, pool, beach, dancing & singing in your living room?  Find a way all the while hydrating with some water or a healthy sports drink.

EXERCISE:

Tuesday, Thursday and Saturdays are cardio days so stick to your cardio routine. Make sure it’s at least 30 minutes of walking, running, elliptical, biking, rowing, dancing, etc.  Make sure to warm-up properly.

BONUS EXERCISE:

Windshield Wiper
Body parts:  Core

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Fitolution Day #12 – Sun, Fun, Workout, Eat

Now you see me.  Now you don’t.

One minute I’m here.

The next I’m in paradise walking on the beach, breathing the salt air, and totally calm with no worries.

  

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Fitolution – Day 11, Goblin or Goblet, What’s Your Choice?

How are you doing?  Fabulous for sure.  You’re on Fitolution Day #11.  Ten more days to go.  Go ahead and give yourself a pat on the back.  You are rocking’ it.
 

EXERCISE:

Tuesday, Thursday and Saturdays are cardio days so stick to your cardio routine. Make sure it’s at least 30 minutes of walking, running, elliptical, biking, rowing, dancing, etc.  Make sure to warm-up properly.

BONUS EXERCISE:

Goblet Squat
Body Parts:  Butt/Hips, Legs – Thighs

Stand with the feet about shoulder-width apart, and hold a dumbbell in a vertical position directly in front of the chest. Keep the elbows close to the rib cage and the back straight while lowering into a squat. Continue lowering until the hips are below the knees, then push both feet into the floor and to return back to the original standing position.

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Fitolution Day #6 – Put the FUN back in Fundamentals

It’s day #6 of The Fitolution already.  Tomorrow, Sunday, is a rest day.  Take time to rest and recover.  It’s part of the process.

EXERCISE:

Tuesday, Thursday and Saturdays are cardio days so stick to your cardio routine. Make sure it’s at least 30 minutes of walking, running, elliptical, biking, rowing, dancing, etc.  Make sure to warm-up properly.

This can be split between 2 exercises and/or two 15-minute sessions.

 

BONUS EXERCISE:

Half Get Up
Body Parts:  Full body

 

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The Fitolution – Day #5, Dips to Skinny

EXERCISE:

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

BONUS EXERCISE:

Body Parts:  Arms, Biceps, Triceps

Sit on a weight bench or a sturdy chair and place your hands on either side of the hips so that the palms are resting on the bench and your fingers are hanging over the edge. Keep your feet together and your knees bent while you carefully move your buttocks off the bench—at this point, you will be supporting most of your body weight with your arms. Lower the hips toward the floor by bending the elbows until your upper arms are parallel to the floor. Push back up using your arms rather than your legs, and repeat. To progress the challenge, perform the dip with the legs fully extended with no bend in the knees.


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The Fitolution – Day #4 Mountain Climbing Fun

This is day #4 of The Fitolution Challenge.  How’s it going?  Have any questions or concerns?  No, good.  Let’s proceed.

EXERCISE:

Tuesday, Thursday and Saturdays are cardio days so stick to your cardio routine. Make sure it’s at least 30 minutes of walking, running, elliptical, biking, rowing, dancing, etc.  Make sure to warm-up properly.

This can be split between 2 exercises and/or two 15-minute sessions.

BONUS EXERCISE:

Mountain Climbers get a lot done at one time—not only are you working on your cardio endurance, but you’re building abdominal and arm strength.

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Fitolution Day #3, All About the Hips

Do you know what day it is?  No, I wasn’t going to say “hump day”.  It’s Day #3 of The Fitolution Challenge.

EXERCISE:  

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

BONUS EXERCISE:


Hip Rotations (Push-up Position)

Body Part(s) – Abs, Butt/Hips, Legs – Thighs
Equipment – None

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Fitolution Day #2 – Feed the Biceps

EXERCISE:  

Tuesday, Thursday and Saturdays are cardio days so stick to your cardio routine. Make sure it’s at least 30 minutes of walking, running, elliptical, biking, rowing, dancing, swimming, etc.  Make sure to warm-up properly.  Can be split between 2 exercises and/or two 15-minute sessions.

BONUS EXERCISE:

Bicep Curl
Body Part – Arms
Equipment – Barbell or dumbbells

   

Hold the barbell with both hands facing up so the wrists, elbows, and shoulders are in a straight line about shoulder-width apart. Lift the barbell toward the shoulders while bending the elbows and keeping them next to the middle of the body. Slowly lower the weight to return to the starting position. Keep chest still, using just the arms for the movement.
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