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Fitolution – Exercise #1 and Habit #1

Back by popular demand, Fitolution – Ab Challenge. Some exercises will be the same as before.  Some will be different.  We are starting with one of my personal favorites.  


Exercise #1:

The Bicycle Crunch 

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Fitolution – Day #21

Welcome to the last day of the Fitolution Challenge.  You should almost be finished with or close to finishing Day #20.  This is Day #21.


EXERCISE:

Bringing a bonus exercise back from a previous challenge . . . MANMAKER
 
 
TARGETED BODY PARTS –
Chest, shoulders, triceps, biceps and abs  
 
 
INSTRUCTIONS –

  1. Start in push-up position with the dumbbells beneath your shoulders and your arms locked out. 
  2. Keep your hips level and your chest parallel to the floor. 
  3. Spread your feet a little wider than shoulder width. 
  4. Perform a push-up and hold atthe top.
  5. Pull the right hand up and row the dumbbell towards right side of your chest.
  6. Slowly lower the weight to the floor.
  7. Pull the left hand up and row the dumbbell towards left side of your chest. 
  8. Slowly lower the weight to the floor.
  9. Jump to bring feet close to hands while in a low, squatted position.  Hands remain on dumbbells. DBs on floor in between legs. 
  10. Clean dumbbells to shoulders.
  11. Press dumbbells overhead.
  12. That’s 1 rep.  Repeat 9 more times.  That’s set 1.
  13. Repeat set 2 more times for total of 3.
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Fitolutions – Day #2 Morning Cardio, no one said you have to look good!

Hello friend,

How did you do yesterday?  Feeling great, correct?

Here we go with 2nd day of the Fitolution . . .


EXERCISE:  

Tuesdays, Thursdays and Saturdays are cardio days so stick with your cardio routine.  Examples:  walk, jog, run, Tabata training (body weight only).  Make sure your cardio is at least 30 minutes long. 
 

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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 # 7

 

Made you look . . . 

 

 

Some people enjoy their rest day or days.  

Some people don’t.  

What’s your stance on RECOVERY days?

 

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 – How could you not love the inchworm?

How’s it going?  Enjoying some good positive results?  Great job!  Keep it up.

EXERCISE:  

Inchworm

TARGETED BODY PARTS:

Abs, Butt/Hips, Legs/Thighs

Instructions –

Step 1

Starting Position:  From a standing position with your feet together or slightly apart, stiffen (“brace”) your abdominal muscles to stabilize your spine.

Step 2

Gently exhale and bend forward from your hips (“hip hinging”), keeping your knees extended (but not locked), and extend your arms in front of your body while slowly lowering your torso towards the floor until you can place your fingers or palms of your hands on the floor in front of your body.  Maintaining a flat spine and a soft bend in your knees during this movement is acceptable.

Step 3

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Fitolution – Willy Wonka, Lunges and Arm Drivers

Are you still hanging with us during this Fitolution?  Then you’re enjoying some good positive things i.e. more energy, better moods, better sleep, weight loss . .  If not, start now.

EXERCISE:  

Glute Activation Lunges

TARGETED BODY PARTS:

Abs, Butt/Hips, Legs/Thighs

Instructions –

Step 1
Starting Position: Stand with your feet together and your arms raised in front to shoulder height, with your elbows fully extended. Depress and retract your scapulae (pull your shoulders down and back) without arching your low back, and “brace” (engage your abdominal/core muscles) to stiffen your spine.

Step 2
From the same starting position, step out sideways with the right foot (both feet remain pointed forward) to the 3 o’clock position. Once the foot is firmly placed on the floor, begin to bend at the hips, pushing them backwards while simultaneously shifting your weight over that same foot. Continue shifting your weight until your tibia (shinbone) is vertical to the floor and your knee is aligned directly over the second toe of that foot. Your left leg should be near, or at full extension while keeping the right foot flat. The heels of both feet should stay flat on the floor.

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Fitolution – Day #11

Eleventh day of the Fitolution . . . just 3 days left.  You’ve got this!

EXERCISE:

As you already know Thursdays are cardio days so stick with your cardio routine i.e. walk, jog, run, bike, swim, elliptical, row machine, stairs, etc.  Make sure it’s at least 30 minutes long.  Or for fun, try dancing and singing as you’re doing chores today.  You won’t realize how hard you worked or know the exact calories burned but you’ll be moving while having a good time.

ADD THE BONUS EXERCISE:
Mountain Climber

Targeted body parts – Butt/Hips, Legs /Thighs, Full Body/Integrated

 

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Fitolution – Day #6

Here we go on another challenge day.

6th day of the Fitolution . . .

EXERCISE:  

Saturdays are cardio days so stick to your routine. Make sure it’s at least 30 minutes.

BONUS:

One of my favorite core exercises . . . “Stir the Pot” on a Stability Ball.

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