Fit for the Holidays Challenge – Week 2

0


 

Week 2 of this year’s Fit for the Holidays challenge starts this Sunday. Please read Fit for the Holidays Challenge introduction if you haven’t done so already. The challenge runs until December 24th and started October 8th. Each Friday, we’ll release the next week’s list of daily challenges. They’ll include a minimum of three days a week of exercises, along with challenges meant to instruct and grow your knowledge of nutritional and emotional health.

 

 

Sunday 10/15/17- The Bare Necessities

Today’s challenge is a 3-week challenge and will actually start tomorrow! Can you make it until October 28th, with no expenses except the necessities (as you define them)? Today, take care of all the little details. This may mean you have to buy coffee at the store to replace that daily Starbucks habit. It might mean you buy a couple books today because you’ll need some entertainment. If you don’t have access, you may want either a 16 kg or a 24kg kettlebell. Plan and commit.

 

Monday – You Don’t Know Squat

Start with Light Kettlebell Goblet Squats and do 3 sets of 10 reps with a 5 second negative and 3 second pause at the bottom. Keep tension through your entire body during all phases of each repetition. Focus on driving through big toe, pinky toe, and heel as you come up on each rep.

 

Next, do 3 Rounds of this Isometric Hold Circuit:

 

Right Leg Forward Split Squat- Get Top Leg Parallel to ground and hold for 20 sec

Side Plank- 20 Sec/Side

Left Leg Forward Split Squat- 20 sec

Push-Up Position Plank – 1 minute (if you can, keep plank, bend elbows a little)

 

Advanced Option: Now add 3×5/side Airborne Lunge, or Kettlebell Bulgarian Split Squats