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Fitolution Day #5

Here we go with the 5th day of The Fitolution . . .  Sorry forgot to schedule it in the queue for this morning.

EXERCISE:  

Wednesdays are strength days.  Make sure it’s at least 30 minutes.  Also, make sure to warm-up properly.
 
BONUS EXERCISE:

Kettlebell or Dumbbell Goblet Squat
Muscle Groups:  Butt/Hips, Legs – Thighs 

Sets: 3; Reps: 10; Rest: 60

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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 – 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 – What do the Bulgarian split squat and the Fitolution have in common?

EXERCISE:  

What do the Bulgarian split squat and the Fitolution have in common? The Bulgarian split squat is an exercise.  Exercise, health, mindset and nutrition are all part of the Fitolution.

TARGETED BODY PARTS:

Hips and Butt

Instructions –

Start with the feet hip-width apart, with the right foot forward and the left foot placed back behind the body on a bench or box that is about knee-height. Hold a dumbbell in both hands in a vertical position in front of the chest and keep the elbows close to the rib cage during the exercise. Keep the back straight while lowering the left knee towards the floor. Before the left knee hits the floor, press the right foot into the ground, pull back on the right knee, and push the top of the left foot into the box to return to standing.

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