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Fitolution Day #12

Here we go with the 12th day of The Fitolution and you have choices to make.


EXERCISE:  

Thursdays are cardio days.  Make sure it’s at least 30 minutes of cardio. Always make sure to warm-up properly.

 
BONUS EXERCISE(S):

Disclosure:  Improper technique will result in excessive recruitment (use) of the lumber extensors (low back muscles).  Stabilize your low back throughout the exercise and use a lighter resistance if you are unable to control movement in the low back.
Always consult your GP before starting a new exercise.

Have a leg curl machine?  That makes it  . . . 

Don’t have a machine.  No worries there are so many variations to choose from with equipment or just body weight.

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Fitolution Day #19 – Front Lunge/Medicine Ball Pass Under

Fitolution Day #19. Can you believe it?  Feels good don’t it?  You can admit it.  I won’t tell anyone.  [fingers crossed behind back]

EXERCISE:

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:

Medicine balls, a staple item in most gyms, are an easy-to-use, low-cost fitness tool that serves many purposes. From the development of power, coordination, mobility and core strength to rehabilitation benefits and “big bang for your buck” calorie burn, it’s no surprise that medicine balls are used in a wide range of workouts.

Front Lunge MB Pass Under

Targeted Body Parts: Glutes, Hip, Core

Hold the ball at your chest and stand with your feet together. Take a wide step forward with your left foot and lower into a lunge. As you lower, pass the medicine ball from your right hand to your left under your left thigh. Press through your left heel to quickly return to standing, grabbing onto the ball with both hands. Repeat on the other side. That’s one rep.

20 reps for 3 sets.

Modification:  Less reps and lighter medicine ball or dumbbell.

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Fitolution Day #17 – Bulgarian Split Squats and Pumpkin

Fitolution Day #17.  We’re only challenging up to 21 days so after this, just 4 more days.  How about we finish strong?  I’m right here with you . . . stronger together.

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:
Bulgarian Split Squat
Body Parts Targeted:  Hips, Glutes, Hamstring

Repeatedly performing the same exercises with every workout causes the body, specifically the nervous system responsible for activating the muscles, to adapt to applied stimulus, which eventually leads to diminished results. The technical term for this effect is accommodation, which is often referred to getting stuck on a plateau.

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Fitolution Day #15 – Lunge, Leap, Lunge

Fitolution Day #15 – Does it include more jumping? Well of course.  Along with added bonus of thinking ahead to cooler weather and tasty food options.

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:
Lunge Jumps + Standing Lunge Hold

Hard? Yes! Effective? Yes! This lower body combo will have your glutes firing and your lower body feeling the burn!

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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?

 

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 – 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 – Got ideas? HIIT

This initially was typed re: Throwback Thursday, which is always a good time to show off 80’s big hair.


Don’t laugh.  I have a feeling that’ll also come back in style some day.  The Flash Dance tops were popular around Christmas and some version of the leg warmer before that.  Just hopefully not the tight polyester pants.  I know I loved mine but eeeewwwww what were we thinking? 

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