Skip to main content

7 Day February Fitness Challenge!

Image
By Rebecca Duerrwaechter
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. Lift the weight you can lift for eight reps. Day 2 will be slightly less (about 5 pounds) and day three will be even less. For each exercise you will do 2 warm up sets with 25% of the weight. Then, you will do two work sets and then move on to the next exercise. You can write the weight you are using on a template here so you can record your progress.

On days that you do Zumba you can also do any other cardio fitness group or activity. Such as swimming, cycling, bootcamp, etc. You can also get some zumba videos off youtube for those days or you can use a zumba program if you have it.

For yoga I recommend any of the yoga videos from Yoga with Adriene's chanel.

Labels:

Comments

Post a Comment

Popular posts from this blog

I Love My Coffee

By Rebecca Duerrwaechter
I love coffee. I don't necessarily NEED to have it. I even stopped drinking it for a while and just had tea but I love the taste of it. I used to drink Starbucks all the time but now I make my coffee at home. When it started to get hot here I stopped drinking my coffee in the morning because hot coffee and hot weather was just too much for me. Then I realized I should just make iced coffee! I have a couple recipes I have been using lately and would love to write them. Some of them are healthy and some of them, not so much. Vanilla Creme: Half Coffee Half 1% milk (or coconut milk) Drops of Vanilla Creme SweetLeaf Stevia Drops  to taste Chocolate Raspberry: Half Coffee Half 1% milk (or coconut milk) Drops of Chocolate Raspberry SweetLeaf Stevia Drops  to taste Iced Mocha Coffee: Half Coffee Half 1% milk (or coconut milk) A couple squirts of Hershey's Sugar Free Chocolate Syrup You can basically make it anyway you want to. I would love to get the flavors of Hazelnut, Pumpkin S...
Post a Comment
Read more

So Many Changes

By Rebecca Duerrwaechter
During my last post I was still doing my externship at a veterinary clinic near me. Since then, I have been hired as a veterinary technician! I have been loving this job. It's been stressful but has been so rewarding.  My goals lately have been some smaller ones such as getting better at blood draws (I have hit 100% of my veins in the last 3 weeks!), triple checking invoices, and getting all my charts completed by the end of the day. When I feel that I have improved enough I will start training in surgery. That's my goal anyway. Then, once I start training in surgery and become a surgery tech I can start working towards my goal of becoming a critical care technician.  I have progressed in my career but I have also progressed in my personal life as well.  I have finally hit my goal weight since getting off my birth control and getting the Paragard. Now my next goal is to build more muscle, gain endurance, and become more flexible again. I have also started can...
1 comment
Read more

Exercise Schedule

By Rebecca Duerrwaechter
I have slid behind a little in my training. So I am wanting to re-write my goals and write down my workout plan for the next 2 weeks. Short term goals: 4 July 2015 Run a 10k Complete 30 push ups in 2 minutes Complete 60 sit ups in 2 minutes Lower body fat by 1% Week of 31 May - 6 June Sunday: Elliptical Arm workout Nighttime: Yoga & stretching Monday: 3.5 mile run Ab workout Nighttime: foam roll and stretching Tuesday: Elliptical Ab workout Nighttime: Yoga and stretching Wednesday: 4 mile run Arm workout Nighttime: foam roll and stretching Thursday: Elliptical Ab workout Nighttime: Meditation and stretching Friday: 4 mile run Ab workout Nighttime: foam roll and stretching Saturday: Incline walk on treadmill Leg workout Nighttime: foam roll and stretching Week of 7 June - 13 June Sunday: 4.5 mile walk Arm workout Nighttime: Yoga and stretching Monday: 4.5 mile run Ab workout Nightti...
Post a Comment
Read more