12 Days of Fitness Challenge

Christmas is officially 12 days away!  My challenge to you is to complete the following exercises!   Add one additional exercise per day.  If that is too much, just do the exercise of the day.  On Christmas, you will do all 12 exercises making a workout!  Good luck and Merry Christmas! 

12 DAYS OF FITNESS

On the 1st day of fitness I kindly gave to me:
1 minute pushups

On the 2nd day of fitness I kindly gave to me:
2 miles walking/running and
1 minute pushups

On the 3rd day of fitness I kindly gave to me:
3 sets of burpees (you pick the reps)
2 miles walking/running
and 1 minute pushups

On the 4th day of fitness I kindly gave to me:
4 sets of 30 second plank holds
3 sets of burpees
2 miles walking/running
1 minute pushups

On the 5th day of fitness I kindly gave to me
5 x5 of bent over rows
4 sets of 30 second plank holds
3 sets of burpees
2 miles walking/running
1 minute pushups

On the 6th day of fitness I kindly gave to me:
6 minutes stretching
5 x5 of bent over rows
4 sets of 30 second plank holds
3 sets of burpees
2 miles walking/running
1 minute pushups

On the 7th day of fitness I kindly gave to me:
7 bicep curls
6 minutes stretching
5 x5 of bent over rows
4 sets of 30 second plank holds
3 sets of burpees
2 miles walking/running
1 minute pushups

On the 8th day of fitness I kindly gave to me:
8 tricep dips
7 bicep curls
6 minutes stretching
5 x5 of bent over rows
4 sets of 30 second plank holds
3 sets of burpees
2 miles walking/running
1 minute pushups


On the 9th day of fitness I kindly gave to me:
9 squats
8 tricep dips
7 bicep curls
6 minutes stretching
5 x5 of bent over rows
4 sets of 30 second plank holds
3 sets of burpees
2 miles walking/running
1 minute pushups

On the 10th day of fitness I kindly gave to me:
10 jumping jacks
9 squats
8 tricep dips
7 bicep curls
6 minutes stretching
5 of 5 bent over rows
4 sets of 30 second plank holds
3 sets of burpees
2 miles walking/running
1 minute pushups

On the 11th day of fitness I kindly gave to me:
11 walking lunges
10 jumping jacks
9 squats
8 tricep dips
7 bicep curls
6 minutes stretching
5 x5 of bent over rows
4 sets of 30 second plank holds
3 sets of burpees
2 miles walking/running
1 minute pushups

On the 12th day of fitness I kindly gave to me:
12 mountain climbers
11 walking lunges
10 jumping jacks
9 squats/ squat jumps
8 tricep dips
7 bicep curls
6 minutes stretching
5 x5 of bent over rows
4 sets of 30 second plank holds
3 sets of burpees
2 miles walking/running
1 minute pushups

High Intensity Interval Training

If you have been looking for a way to take your fitness to the next level, I recommend trying to add more intensity.  High Intensity Interval Training (HIIT)  will burn more calories, lose more fat, and improve your cardiovascular fitness level in 30 minutes or less.  Perfect for those looking to squeeze in a short workout.  However, this type of training isn't for everyone....especially people with heart issues or may be new to working out. 

What is it?
High Intensity Interval Training (HIIT) is an exercise strategy that is intended to improve performance with short training sessions. HIIT burns fat in a short and intense workout. Usual HIIT sessions vary from 9–20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 30–40 seconds of hard sprinting with 15–20 seconds of jogging or walking.  However when you are first starting out, you may want your work:recover ratio to be 1:6 until you start to improve or get the hang of it. 

HIIT Guidelines:

• HIIT is designed for people whose primary concerns are boosting overall cardio fitness endurance, and fat loss, without losing the muscle mass they already have.
• Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems.
• Because HIIT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it.
• Always warm up and cool down for at least five minutes before and after each HIIT session.
• Work as hard as you can during the high intensity intervals, go until you feel the burning sensation in your muscles indicating that you have entered your anaerobic zone and hold it as long as you can. 
• If your heart rate does not drop back down to about 70% of your max during recovery intervals, you may need to shorten your work intervals and/or lengthen your recovery intervals.
• HIIT  is not for beginner exercisers or people with cardiovascular problems or risk factors. If you have cardiovascular problems or risk factors should NOT attempt HIIT unless your doctor has specifically cleared you for this kind of exercise.

Example HIIT Workout:
1:6 Sprint:Recovery Ratio
Sprint:      Recovery:      Sets:
30sec           180sec         5-8
20sec           120sec         8-12
15sec            90 sec        11-12

***Progress to a 1:3 Sprint:Recovery Ratio
Example: Sprint 30 sec - Recover 90 sec

Don't perform on back to back days.  Give yourself a chance to rest between HIIT Workouts.  For example, you may begin with only performing HIIT one day/week.  Advancing to 2-3 days a week with a day of rest in between workouts. 

***Sprints are FULL 100% Max Effort.  Recovery can be a walk or light jog. 

Reminder that MORE is not better...better is better!  Make sure your workouts will help reach your goals!