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.

Fitness Myths Busted - December/January Issue of Kansas City Fitness Magazine

Fitness Myths Busted - December/January Issue of Kansas City Fitness Magazine -

By Kri Chay - PES, CES
Sexy Back Boot Camps

1. THE TRADITIONAL MODERATE CARDIO EXERCISE IS THE BEST WAY TO BURN FAT MYTH
a. You will not find a vacant treadmill across the nation from New Years through around Valentines Day. Aerobic cardio exercises should be intense, brief, and varied if you want to maximize your fat burning efforts. Start with walking and then speed it up every week.



2. THE STARVING YOURSELF IS THE BEST WAY TO LOSE WEIGHT MYTH
a. If you want to downshift your metabolism, starving yourself is the quickest way to bring your weight loss efforts to a standstill (Not to mention unhealthy). Your body wants to hang onto fat if it feels like it’s not getting any food. Eat small portions spread through the day to keep the metabolism revved up.



3. THE AB EXERCISES ARE GOING TO TIGHTEN, TONE, AND FLATTEN MY TUMMY MYTH
a. Avoid the mat, burn more fat. Huddles are going to be formed around the mats in every gym after the New Year. Do yourself a favor and burn more calories doing total body exercises to bring sexy back. Stay away from the mat. Try this exercise: Squat to 2-arm Dumbbell Shoulder Press