SheNOW Fitness Challenge – Week 3

This week I’m revving up out workouts by adding some weights! If you have access to dumbbells or a barbell or kettlebells that’s great. If not, you can modify most moves to perform them without weight, or you can choose a different exercise from previous workouts to substitute. Implementing weight training significantly increases calorie burn, especially post workout. Adding weights allows your body to burn calories up to 24 hours post-workout. It’s also a good idea to consume a form of pure protein post weighted workouts, whether it be a bar or shake. Whey protein is great for helping your body burn fat and gain lean muscle, while your metabolism is still firing from your workout.

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DAY 1 (Arms and Abs)

45 seconds work – 15 seconds rest

3 sets (15 rounds)

Hundreds

Knee Tuck Crunches

Front Raises

Curl and Press

Overhead Abs

Hundreds – This is a classic pilates move that is great for the core. Lay on your back with legs straight and lifted to 45 degrees, arms at sides. Crunch up, and pump arms up and down slightly while keeping your legs still. If this is to difficult, bend your knees so that they are at a 90 degree angle.

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Knee Tuck Crunches  – Balance on your tailbone and lean back onto your forearms. Lift feet off ground and straighten your arms and lift up as your tuck your knees to your chest. Lean back and straighten legs without letting them touch the ground and repeat. You can also do this sitting at the edge of a bench (see pic)

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Front Raises – Holding a medicine ball or dumbbell, stand with feet shoulder width apart, weight in front of hips. Keeping arms straight, raise weight to chest level and slowly lower to start. Keep your shoulders down and your torso still. If you find yourself shrugging your shoulders and leaning back to lift the weight, then you are doing too much weight. This should be an isolated movement of just the arms, and targeting the front of your shoulders.

Curl and Press – Stand with feet hip-width apart, a weight in each hand, palms facing out. Curl weights to shoulders, then press weight straight overhead rotating so your palms are facing out. Reverse movement and lower and repeat.

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Overhead Abs  – Lay with legs straight, arms overhead holding a dumbbell or medicine ball. Sit up keeping legs down and straight, reaching weight overhead, as you sit up straight.  Lower down by curling slightly forward, so that you aren’t hyperextending your back. (I am holding an 8 lb ugi ball in this picture)

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DAY 2 (Legs)

50 seconds work – 10 seconds rest

4 sets (16 rounds)

In and Out Squats

Lunge Kick (Right)

Lunge Kick (Left)

Squat to Side Kick

In and Out Squats – Stand with feet close together with weight on your shoulders. Lower into a squat and stay low as you hop your feet out wide and back together. Keep in the squat position with butt low throughout. You can also do this without weight and keep your hands behind your head.

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Lunge Kick (Right) – Step your right leg back into a lunge. Come up and kick your right leg forward and straight, touching your foot with your right hand. Lower back into a lunge and repeat. Majority of your weight should be on your left leg.

Lunge Kick (Left) – Repeat the previous move, but switch legs. Step your left leg back and then kick forward reaching right hand to left foot.

Squat to Side Kick – Stand with feet shoulder-width apart and arms bent at chest. Squat down and as you come up lift and kick your left leg out to the side and extend your left arm. Recoil arm and lower leg back into another squat and come up kicking and punching to the right. Continue alternating sides. To add challenge do this holding a weight on your shoulders (sandbag, barbell or dumbbell in each hand)

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DAY 3 (Total Body)

30 seconds work – 10 seconds rest

3 sets (18 rounds)

Plank Jack Pushups

Kettle Bell/Dumbbell Swings

Lunge and Twist

Sumo Squat to High Pull

High Knees + Drop Down

Plank Rows

Plank Jack Pushups – Start in plank with feet together and arms slightly wider than shoulder-width. Jump feet out wide and lower down and up into a push-up. Jump feet back together and repeat. If the push-up is, or becomes, too difficult, just jump your feet out and together and only perform the plank jack.

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Kettle Bell/Dumbbell Swings – Hold weight with both hands in front of you, legs shoulder width or wider apart. With straight arms, squat slightly and bring the weight back between your legs, and push through your heels as you swing the weight forward and up to in front of your face. Squeeze the glutes and squat again as the weight comes down to back between your legs as you repeat in a continuous motion. Be sure to keep your shoulders relaxed and use your legs and core to lift the weight. This can be done using a kettlebell or a dumbbell.

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Lunge and Twist – Stand holding a weight at chest level with both hands. Lunge with left leg forward, bracing abs and twisting to the left. Rotate back and stand back to start and repeat with the right leg and twisting to the right. Repeat alternating sides. You can also do this without a weight. To make this more challenging, hold the weight with straight arms out at chest level throughout.

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Sumo Squat to High Pull – Stand with legs wide and toes slightly turned out, holding a dumbbell in each hand or a barbell down in front of you. Lower down into a squat and as you come back to the top, pull the weight/weights up toward your chin by bending your elbows out to the sides. Lower weight to start and repeat.

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High Knees + Drop Down – Start standing. Do 5 high knees, then drop down to your stomach, hands up by shoulders. Push back up to standing and repeat. Lift your knees up as high as you can and on the high knees. The trick to an easier get-up from a drop down is to first lift your upper body and then the lower (worm-like motion)

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Plank Rows – Grasp two dumbbells and come into plank position with the weights on the floor, palms facing in and shoulder-width apart. Contract your core and glutes, then perform a dumbbell row with one arm, bringing the weight to slightly above your hip along side your ribs. Return the dumbbell to the floor and repeat with the opposite arm. Add a push-up between rows for more of a challenge. If you do not have dumbbells, do Plank Shoulder Taps. Come into plank and alternate tapping opposite hand to shoulder (3rd pic).

rowstart plankrow            plank tap

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DAY 4 (Glutes)

45 seconds work – 15 seconds rest

3 sets (15 rounds)

Single Leg Bridge (Right)

Single Leg Bridge (Left)

Single Leg Deadlift (Right)

Single Leg Deadlift (Left)

Sumo Pulse Squats

Single Leg Bridge (Right) – Lay on your back with your right foot rested on an elevated surface (step, bosu ball, etc) and your left leg lifted straight up. Push through your right heel and lift your hips up into a bridge, squeezing your glutes. Lower slowly and repeat, keeping your left leg lifted throughout. If you don’t have something to elevate your foot, these can be done from the ground. Using elevation, and especially an unsteady surface, will utilize the glute more.

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Single Leg Bridge (Left) – Repeat the previous exercise, but with your left leg planted and your right leg extended up.

Single Leg Deadlift (Right) – Stand with your weight on your right leg, holding a weight in front of you. Hinge forward, lifting your left leg behind you, lowering the weight towards the floor. Raise back up to start, trying to keep your left foot off the ground. You can hold the weight with one hand or both, whichever is more comfortable for you. If you do not have a weight, you can still do the move without.

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Single Leg Deadlift (Left) – Repeat the previous exercise, but balancing on your left leg.

Sumo Pulse Squats – Stand with feet wide and toes pointed out slightly, holding a weight with both hands down in front of you (optional). Lower down into a squat, trying to get your thighs parallel to the ground. Pulse up and down, while remaining in the squat for the entire time.

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SheNOW Fitness Challenge – Week 2

Here are your workouts for this week! Let me know if there’s anything you did or didn’t like with last week’s workouts. Remember to read through the workouts before you start and familiarize yourself with them so you can fully utilize your work time.

DAY 1

30 seconds work – 10 seconds rest

4 sets (16 rounds)

Dive Bombers

Plyo Split Squats

Spiderwoman Planks

One Leg Table Hip Thrust

Dive Bombers – Start in downward facing dog – hands and feet wide and hips lifted towards the ceiling. Lower head toward the ground and bend your elbows out to the side and smoothly transition into upward facing dog, straightening your arms and reaching your head up and back, keeping arms and legs straight. Lift hips and return to downward facing dog and repeat.

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Plyo Split Squats – Start standing with one foot forward into a lunge. Hop switch with the other leg in front and into a lunge. Use your arms, swinging the opposite arm and leg forward. Be sure to land in a lunge with each hop and switch.

Spiderwoman Planks – Start in plank on elbow, hands together. Bring left knee to outside of left elbow, then right knee to outside of right elbow. Alternate sides. Be sure that your hips stay level and don’t let them droop toward the floor.

spiderwomanplank

One Leg Table Hip Thrust – Start laying with knees bent and come into table top position, hands facing forward by lifting your hips off the floor. Lower hips slightly and kick one leg up, coming back up thrusting hips to table top while bringing leg down. Alternate legs. Make sure that your butt doesn’t touch the ground.

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DAY 2

30 seconds work – 10 seconds rest

3 sets (15 rounds)

Burpees

Prisoner Squats

Bike Abs

Push-up w/ Side Twist

Sumo High Knees

Burpees – Start standing. Lower hands down by feet and hop feet back so you are in plank. Do a push-up (optional) and hop feet back forward and stand up and jump. Land and go right into another burpee. Try to add the push-up, but if it’s too difficult just hop feel back forward.

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Prisoner Squat – Stand with feet wider than hip-width and hands behind your head. Keeping a straight back, lower into a squat as low as you can without letting your knees bend out pack your toes. Come back to start by squeezing your glutes, and repeat. To add a challenge, place a sandbag or barbell on your shoulders.

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Bike Abs – Perform a traditional bicycle crunch with slow and controlled movements. Bring your opposite elbow across to the opposite knee and switch.

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Push-up W/ Side Twist – Get in push-up position. Do a push up, come up and twist to side plank, lifting one arms straight up as you twist your body to the side. Repeat alternating sides.

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Sumo High Knees – Stand with feet wide, toes pointed out, elbow bent so fists are by chin. Lift one knee up bent 90 degrees, while twisting torso toward your knee. Hop to the same movement on the opposite side, twisting torso. Only one foot is on the ground at a time for the entire interval.

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DAY 3

45 seconds work – 15 seconds rest

4 sets (16 rounds)

Power Jumping Jack

Side Burpee

Mason Twists

Elbow Plank Jacks

Power Jumping Jack – Stand with feet together arms at sides, in a squat. Jump up bring arms and legs straight out and off the ground, landing in start squat position with feet together and arms at sides. Repeat keeping as quick of a pace as possible.

Side Burpee – Stand with feet shoulder-width apart, then lower down, placing palms on floor in front of feet. Kick legs out together to the left, then back to center and stand. Repeat alternating kicking out left and right.

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Mason Twists –  Sit with feet flat and knees bent. Lean back while lifting feet off ground, extend arms and twist from side to side touching the floor on each side as you twist. To add a challenge, do the twist while holding a dumbbell or kettlebell.

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Elbow Plank Jacks – Start in plank on forearms, hands in fists. Kick both legs out as wide as possible, then back to center. Keep back as straight as possible.

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DAY 4

45 seconds work – 15 seconds rest

3 sets (18 rounds)

Single Leg Knee Strike (Right)

Single Leg Knee Strike (Left)

Skip/Jump Rope

Uppercut Squat

Zombie Sit-ups

Skip/Jump Rope

Single Leg Knee Strike (Right) – Stand with feet lunge-length apart, right leg back, arms extended overhead. Draw your right knee upward and bring arms down to meet your knee, keeping your arms straight. Tap the ball of your right foot on the floor behind you as you extend your arms overhead and quickly repeat. To add a challenge hold a weight in your hands and complete the save movement.

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Single Leg Knee Strike (Left) – Repeat the previous move but with your left leg starting back, and left knee coming forward. Again, use weight for an extra challenge.

Skip/Jump Rope – Jump rope or pretend to by skipping in place.

Uppercut Squat – Stand in wide squat. Keep abs in tight and rotate torso while doing uppercut punches as hard and as fast as you can. To add a challenge hold a light set of dumbbells. (Stand in a wider stance than the pic, it’s just to show proper form)

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Zombie Sit-ups – Lay on your back with knees bent and feet flat, hands clasped in front of your chest. Slowly sit up, twisting side to side as you do. Reverse movement slowly, still twisting side to side. This is a cross between a sit-up and a mason twist.

Skip/Jump Rope

SheNOW Fitness Challenge – Week 1

Here are 4 workouts for this week. Be sure to go over the exercises before you start – we want to make sure that you are spending your time on the exercise and not reading how to do it. Really push yourself as hard as you can during the work time to maximize the little time you have. If you want to do more than 4 days of workouts, feel free to browse my blog for more workouts. There are categories to help you choose – including one for HIIT workouts. Get your timers set and ready to go!

DAY 1

 30 seconds work / 10 seconds rest

6 exercises – 3 sets (18 rounds)

Cross Body Knee Tucks

Bridge and Crunch

High Knees

Pulse Crunches

Long Jumps

Plank Thrusters

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 Cross Body Knee Tucks – Start in plank position with your back straight (don’t let your butt droop) and hands under your shoulders. Bend and tuck your right knee across your body to your left elbow. Return foot as you repeat on the other side. Try to do in a quick, continuous motion.

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Bridge and Crunch – Lie faceup with knees bent and feet flat, arms at your sides. Squeeze your butt as you lift your hips off floor as high as you can. Lower hips to floor in a controlled manner, then lift your feet off the floor, bringing your knees toward your chest into a reverse crunch. Return to start and repeat the sequence.

High Knees – Run in place lifting your knees as high as you can toward your chest, with your hands out at chest level and tapping each knee as it come up.

Pulse Crunches – Lie on your back with knees bent and feet flat. With arms straight out in front of you, crunch up bringing your arms between your knees. Keep shoulders lifted as you pulse up and down doing small crunches. Continue until time is up.

Long Jumps – Stand at the end of your mat (if you’re using one). Bend your knees and lower down and jump forward to the other end of the mat, landing soft with bent knees. Turn around and jump back. Swing your arms to use them for momentum.

Plank Thrusters – Start in plank. Keeping your hands planted, hop your feet forward towards your hands and back to plank. Repeat, and continue at a steady pace. If this is too challenging, just hold plank for time.

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 DAY 2

30 seconds work / 10 seconds rest

4 exercises – 4 sets (16 rounds)

Russian Kicks

Single Toe Touch (Left)

Single Toe Touch (Right)

Lateral Shuffle

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 Russian Kicks – These are called Russian kicks because you look like those russian dancers doing it, haha! Sit with your feet flat and knees bent, hands behind you with arms straight. Lift your butt off the ground slightly to start position. Kick one foot straight up and straighten your leg. As you bring your foot back down kick the other foot up. Continue alternating kicks keeping your butt off the ground throughout. These should be quick, one after the other.

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Single Toe Touch (Left) – Stand with feet hip-width apart, arms extended to sides at shoulder height. Raise right knee until thigh is parallel to the floor. Engage abs and bend forward at the hips, reaching the right hand to the left foot. Come back up to start and repeat while still balancing on your left leg.

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Single Toe Touch (Right) – Repeat the previous exercise, but lift your right leg and reach with your left hand to your right foot. Keeping your abs engaged will help you stay balanced. Touch your lifted foot down with your toes briefly if needed. You should feel these in your glutes!

Lateral Shuffle – Stand with knees slightly bent and hands up in front of your face. Shuffle 2 times to the left while staying low and tap the ground with you right hand. Then shuffle 2 times to the right, tapping the ground with your left hand before switching back to the left. Stay as low as you can throughout, and continue as a fast pace.

 

DAY 3

45 seconds work / 15 seconds rest

5 exercises – 3 sets (15 rounds)

Kick Crunch

Ankle Tap Squats

Hip Tap Plank

Down Dog Kick Backs

Recline Punches

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Kick Crunch – Stand with feet hip width apart and arms at sides. Exhale to engage the abs as you kick your right leg up, bringing your left hand to your right toes, doing a small crunch. Repeat alternating sides.

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Ankle Tap Squats – Stand with feet hip width apart, arms raised straight over head. Squat down and tap left ankle with right hand. Come up and jump, landing into a squat with your left hand tapping your right ankle. Repeat, alternating ankle taps. Keep your back straight, and land softly. Be sure that your knees don’t go past your toes.

Hip Tap Plank – Start in elbow plank. Keeping your body straight, lower your right hip to the ground by pivoting on your toes. Lift and rotate to tap your left hip to the ground and continue alternating sides. If this is too challenging, hold in elbow plank. The hip tap will help to strengthen your obliques.

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Down Dog Kickbacks – Start in downward facing dog – arms straight and wide on the ground, legs straight and hips lifted toward the ceiling so that your body makes an upside down V. Bring one knee to chest, then kick back your leg straight up and back behind you squeezing your glute. Return to down dog and repeat alternating legs.

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Recline Punches – Sit with your knees bent and feet flat. Lean back 45 degrees keeping a straight back, hands at chest in fists. Alternate punching forward, slightly rotating your torso as you do. Keep back straight throughout, using your core to twist and punch.

 

DAY 4 – All Abs!

 45 seconds work / 15 seconds rest

4 exercises – 3 sets (12 rounds)

 Leg Circles

Frog Crunch

Jumping Oblique Twists

Pendulum Plank

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Leg Circles – Sit on the floor with your legs fully extended, leaning back on your elbows, your fingers cupping the sides of your hips or flat on the floor. Keeping your tailbone pressed into the floor, engage your core and lift your legs off the ground about 45 degrees. Keep your toes pointed and thighs pressed together, and trace 2 large clockwise circles, then 2 counterclockwise circles. Repeat alternating 2 in each direction. Use your lower abs to move your legs, and be sure to keep your hips forward and still.

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Frog Crunch – Lay with your legs straight and hands behind your head. Keep your elbows wide (in line with your ears) and come into a crunch, bending your knees out to the sides bringing the soles of the feet together (like a frog) As you inhale, lower your shoulders down and extend your legs straight in front of you, keeping them elevated slightly off the floor. Exhale to repeat.

Jumping Oblique Twists – Stand with your feet together, arms bent up in front of you. Jump and twist your feet and torso in opposite directions back and forth quickly.

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Pendulum Plank – Start in elbow plank with feet together. Step your left leg out to the side and tap your toe to the ground, then bring it back to center and repeat with the right. Alternate feet, keeping your upper body still, your back straight and your core tight.

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Full Body Treadmill Sprint HIIT Workout.

This is awesome HIIT workout I created and did tonight. This is a doozy! It’s quick and kind of brutal…but totally worth it!

I started with a 5 minute walk at 3.8 mph…then let ‘er rip! Hopped off the treadmill and did my exercises right there. This workout will push you, but in a good way! I was so determined to finish that i plowed through the last sprint and set of push-ups like a mad woman. Try to get as low a time as possible…and work to beat your time.

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