Fired Up Arms Friday

Yay!  Tomorrow is Friday!!!! And yes, you’re going to have workouts assigned all weekend long.  You didn’t really think you were going to have the weekend off did you?  So many people take the weekend “off” from diet and exercise, and somehow Friday morphs into part of the weekend and before you know it you are taking Friday, Saturday and Sunday off!  3 days off out of a 7 day week means you are taking 42% of the week off, 42% of the year off, 42% of your LIFE off!  Is it any wonder people who take the weekends “off” find it hard to achieve their goals?

I’m all for taking one day off from exercise/week (which on this plan is Sundays, as they will always be “Stretch it out Sundays” and I also believe in allowing yourself 1 cheat meal/snack each week where you get to eat whatever you’ve been craving all week without stressing over going off your plan.  Personally I’ve got an Aero chocolate bar that’s been staring me in the face all week that I’m going to be happily throwing in my face (perhaps drowned in ice cream) this weekend!

But back to Friday’s challenge, an arm challenge.  It’s gonna buuuurrrrrrrnnnnnnnnn!

If you have two sets of hand weights, start the workout with the heavier set, and then when you can’t take it anymore, drop down to the lighter set.  Then if you still think you are going to die, drop the weights and keep going without weights.  Just push yourself to finish!

Remember, it’s when you are uncomfortable that your body changes.  If you don’t push yourself you’ll never know what you can do!

Let’s do this!!

 

p.s. here is your day 8 Health Challenge 

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HIIT It Thursday

Here we are at day SEVEN in the Spring Tune Up Challenge!  How is everyone doing?  Are you getting all of your challenges done?  I’ve been doing them right along with you (and been in pain right along with you!), so don’t leave me hanging here all on my own!

Here I am “fluttering” on Tuesday

tuesday

 

And here I am post “work it out Wednesday” + an interval workout on the treadmill

wednesday

If I look like I”m tired and in pain it’s because I was.  Can we talk for a second about the brutality that was Inner Thigh Insanity?  I don’t think it helped that my inner thighs were already killing me before I started, but I really thought my leg was going to break off at the hip!  But I got it done and then managed to hobble through my treadmill workout – which was a miracle considering how badly my legs were hurting by then.  My hamstrings especially haven’t forgiven me for the 4 miles I made them run on Sunday (remember it was my first run of the year) so they weren’t thrilled about running again, even if only for a few minutes at a time, but they did it.

You’ll notice in the picture I used 8 lb weights for the Bikini Strap Workout.  I actually wish I had 10 lb weights to use, but I don’t so these will have to do.  The reason I mention it, is because if you are finding you haven’t been challenged in these workouts by the end of your last rep/exercise, you need to increase your weights.  Starting out 3 or 5 lb weights might work, but as you get stronger you will need heavier weights in order to continue seeing results.

Tomorrow’s challenge is going to be a quick one (less than 10 minutes), but it’ll still get your heart rate up and hopefully get some sweat happenin’ ;)

You’ll do the routine in this video which is 1 minute long (the workout starts at 0:20, and ends at 1:20), then you’ll rest for 15 seconds, and then repeat the whole thing (1 minute circuit plus 15 seconds rest) 4 more times for 5 rounds total.  Then cool down by walking on the spot or doing a light jog on the spot until your heart rate comes back down and your done!

How did you do?  Let me know in the comments – the first giveaway will be happening on Friday!  Everyone who has been checking in will have a chance to win so remember to comment!

 

Oops!  I forgot – here is the link to the 30 day Health Challenge for day 7 if you’re also doing that!

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