Day 14 of 20-Day Sexy Back Fitness Challenge to Lose Weight

Day 14 of 20-Day Sexy Back Fitness Challenge to Lose Weight

Day Fourteen

Activity Challenge
Get rid of your computer chair and use a stability ball as your seat for at least 10 minutes… if not the entire day.

Exercise Challenge
Part 1: Do at least 20 minutes of medium-high intensity cardio exercise, alternating 3 minutes of medium-intensity cardio with 1 minute of high intensity cardio.

Part 2: Perform 2-3 sets of 12-15 reps of the following upper body exercises:
. Push ups
. DB Flyes
. Lat Pull with Bands
. Back Extension on the Ball
. Seated Overhead Press
. Tricep Extension w/ DB’s
. DB Bicep Curls

Flexibility Challenge
Perform at least 10 minutes of post-workout stretching

• Arm circles
• Trunk rotations
• Leg swings
• Standing hamstring stretches
• Standing quad stretch


Mental Challenge
Meditate at least 3-minutes straight without interruption

Record your workouts and meals in your food journal

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:

If you did complete all the assignments, write down what you found the most challenging and why: