Day 13 of 20-Day Sexy Back Fitness Challenge to Lose Weight

Day 13 of 20-Day Sexy Back Fitness Challenge to Lose Weight

Day Thirteen

Activity challenge:
Get in at least 15 minutes of walking done today.

Exercise challenge:
Do a steady, light-medium cardio tworkout session for at least 20 minutes or more.

Flexibility challenge:
Perform the following stretches.
1. Cat stretch
2. Iron cross
3. Scorpion
4. Single leg quad stretch

Nutrition challenge:
Take a look at your eating habits and diet and determine if there’s a new way of eating you can try for one day.

Mental challenge:
3-minute total relaxation

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:

Day 7 - Sexy Back Boot Camps 20 Day Challenge to your Skinny Jeans

Day 7 - Sexy Back Boot Camps 20 Day Challenge in Kansas City

Let's get back into those skinny jeans!!

It's Super Bowl Sunday - the Saints vs the Colts. Who will win??

While watching the Super Bowl or TV, get up during every commercial break and walk around, stretch, or exercise.

Exercise:
Tabatas – Perform 3 sets of 20 seconds of the following exercises with 10 seconds rest between exercises with maximum effort. It will take you only 12 minutes.

1. Push-ups
2. Bodyweight squats
3. Bent over Dumbbell (DB) rows
4. DB Alternating reverse lunges
5. 2-arm DB overhead shoulder press
6. DB 2-arm hammer curls
7. DB Side lunges
8. DB tricep kickbacks

OR:
Do another workout that you’re familiar with.

Flexibility:
Do 15 minutes of stretching of your own flexibility routine.

Nutrition:
Try at least one fruit or vegetable that you’ve never tried before OR one that you haven’t had in a long time.

Before you go to bed, take five minutes and write down at least 5 things you accomplished today and at least 5 things you’d like to accomplish tomorrow.

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:



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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.