Friday July 15th

Swimming is great exercise, if you have access to a pool here is your exercise. If you do not have access please scroll down!

Swim back and forth the length of the pool 6x

Swim using arms only 2x (may use a noodle under your torso)
Legs only 2x (may use a noodle under your torso)
swim length of pool again 5x

Run in the water clockwise 5x
Reverse and run other direction 5x

Relax and float! See you Sat!


Non Swimmers

Cardio of your choice for 1 hour

Stretch

Side plank 30 sec
side plank other side 30 sec
push ups 30

See you Saturday!

Thursday July 14

July 14th!!!! Not to much longer to go! Are you taking a multi vitamin? Also try digestive enzymes, it will help digest your food and take the fat that you consume out of your body so it is not absorbed.

Run 3.5 miles
Walk 1 mile

200 crunches
100 reverse crunches
50 jump squats

Cool down see ya Friday!!

Wed July 13th

Did you eliminate the dairy and carbs yesterday? Keep with it, your body will thank you! To replace your protein try GNC AMP whey protein isolate! It works great for energy and recovery!

Yoga (if you have never tried please take a look at the poses at http://www.yogajournal.com

warm up (hold each pose for 1 minute breathing deeply)
Sun Salutation
Forward bend
monkey (lol)
standing straddle stretch with chest expansion (hands locked behind back)

sequence (hold each pose for a total of 8 deep breaths)
warrior I
warrior II
low lunge
half moon
Repeat other side

Cool down (hold each pose for 4 deep breaths)
Butterfly
sitting straddle
child's pose
cat/cow

Final relaxation

Step it up 10 days left

10 days until the challenge is over. Are you seeing results? Now is the time to look into a light detox, eliminate dairy, soda, and most carbs from your diet. Trust me you will feel great!

Warm up
1 mile run
1 mile brisk walk or run
walking lunges 5 minutes
10 minute steps
100 reverse crunches
1 min plank repeat 3x
30 superman's


Cool down and stretch!

Hello MONDAY!!! we are almost finished with our 30 day challenge! What are you thinking? In between each workout below please add a run up and down the stairs 1x! Have fun!

2 Laps power knees.
Abs - lay on mat feet 90 degrees shoulder off the mat crunch up for 50, take it to 60 degrees crunch for 30, go to 30 degrees and crunch for another 20 (ouch).
Flip over do a plank with hip touches for 1 minute.
2 Laps back pedaling.
Side-front lateral raises for 30.
Power squats for 2 minutes.
100 Squats.

Abs - lay on mat put a 5 pound dumbbell vertically between you feet - keep shoulders off the ground bring knees in then out for 50.

2 Laps running with weight overhead.
Jump and switches for 1 minute.
2 Minutes bicyles.