Day 3 - 20 Day Sexy Back Fitnesss Challenge
Day 3 Challenge
Exercise:
CORE CIRCUIT - All Levels: Beginner and Intermediate (Dynamic)
3 sets - SLOW
3 X 30 Seconds Each. 10 Seconds Rest.
Planks
Side Plank - R
Bicycle Crunch
Side Plank - L
Mountain Climbers
Stretch:
Yoga moves - 30 seconds each
3 x 30 seconds. 10 second rest.
Downward Dog (butt in air)
Upward Dog (arch of back)
Yoga squats
Iron Cross
Scorpions (reverse iron cross, on stomach)
Nutrition:
Eat two to three healthy snacks
100-200 calories each. Good balance of protein and carbs.
Extra Bonus:
Cardio 20 minute Tabatas of your choice of 4 exercises, upper body and lower body mix.
20-10's. Perform 20 seconds ON, 10 seconds OFF.
If you have not completed some of the things on this checklist, make a note of what you still need to do in your food journal, and when you'll do it:
If you did complete all the assignments, write down what you found the most challenging and why.
Labels: bootcamp, bootcamps, calories, cardio, challenge, kansas city, kri chay, snacks, stretch, tabata
posted by Kri at
2/02/2010
2 Comments:
Kri - finished it all! Even added about 30 minutes of running in too! Thanks for pushing us! I think the hardest was getting that extra tabatas in after all the other stuff and the workout this morning! A lot of time invested today in myself...hopefully it will all be worth it!!
Damn Kim!! Great job on pushing yourself and focusing on yourself. i think most women tend to focus their priorities on "not so important stuff" until it's too late and they're unhappy. Keep bringing sexy back and helping taking the lead!
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