Worry Free, Healthy Me

March's fitness challenge begins the first of March and will last almost all month. For the strength training portion print out and follow the template. Print one out for each week. You can find it  here. As with all my fitness challenges make sure not to deprive your body and eat what your body needs. If you need help with your nutrition I would recommend reading "Intuitive Eating: A Revolutionary Program That Works" by Evelyn Tribole and Elyse Resch. Day 1: 13x1 min fast run (26 minute interval run) Strength training (week 1 day 2) Day 2: Elliptical 50 minutes Upper body/core workout:      Assisted pull ups      Dips      Knee raises on parallel bars- front, left, and right Day 3: 2.5 mile run Strength training (week 1 day 3) Day 4: Zumba (or preferred cardio class) Yoga Day 5: 50 min walk/jog Day 6: Bike 50 minutes Strength training (week 2 day 1) Day 7: 3 mile run Day 8: Ellipti

This month's challenge is a seven day challenge and there is something to be done every day.  Day 1: Sunday 19 February 2017 Yoga 2.5 mile run Day 2: Monday 20 February 2017 Zumba Lift Heavy (squats, bench press, bent over row, shoulder press, curls, dead-lifts, calf raises) Day 3: Tuesday 21 February 2017 Yoga Run 13X1 min fast (26 minute interval run, 60 seconds hard running and 60 second walking) Day 4: Wednesday 22 February 2017 Zumba Lift Medium (squats, bench press, bent over row, shoulder press, curls, dead-lifts, calf raises) Day 5: Thursday 23 February 2017 Yoga 2.5 mile run Day 6: Friday 24 February 2017 Zumba Lift Light (squats, bench press, bent over row, shoulder press, curls, dead-lifts, calf raises) Day 7: Saturday 25 February 2017 Yoga 50 minute walk/jog For the weight lifting routine you will be following the all-pro model. You will be lifting three days a week. Day 1 will be the heaviest. L

All Pro Strength Training Program Week:___ Exercise Day 1 Day 2 Day 3 Squats Bench Press Bent-over Row Shoulder Press Curls Deadlifts Calf Raises Weekly Schedule:              Instructions for each set: Week 1: 8 reps                    Do 2 warm up sets with 25% of your weight Week 2: 9 reps Week 3: 10 reps                  Do 2 work sets Week 4: 11 reps Week 5: 12 reps                  Move on to next exercise