Workout #1 | FIT TEST — BEGINNER + ADVANCED
EQUIPMENT NEEDED:
• Stopwatch (use your smartphone) - OR - GYMBOSS TIMER (free app you can download on your phone)
• One 5-10lb Dumbbell / Free Weight / Kettle bell / ANY object that weighs at least 10lbs (ie. gallons of water)
• Chair or ANY object at hip height (as tall as your hips)
• Stopwatch (use your smartphone) - OR - GYMBOSS TIMER (free app you can download on your phone)
• One 5-10lb Dumbbell / Free Weight / Kettle bell / ANY object that weighs at least 10lbs (ie. gallons of water)
• Chair or ANY object at hip height (as tall as your hips)
/// BEGINNER + ADVANCED
6-MINUTE WARMUP:
• Grab a STOPWATCH -OR- use a GYMBOSS timer (free app you can download on your phone)
• You will do the following exercises, 30 seconds each, 4 times in a row.... NONSTOP. #yup
• Grab a STOPWATCH -OR- use a GYMBOSS timer (free app you can download on your phone)
• You will do the following exercises, 30 seconds each, 4 times in a row.... NONSTOP. #yup
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1. Air Squats + 5-10lb weight in hands (30 sec)
2. Jumping Air Squats + 5-10lb weight in hands (30 sec) 3. Crescent Kick Over Chair (30 sec) **alternate legs going left to right** Repeat 4 times in a row / NO REST |
Air Squats + 5-10lb weight in hands |
Jumping Air Squats + 5-10lb weight in hands |
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 make animated gifs like this at MakeAGif |
 make animated gifs like this at MakeAGif |
Crescent Kick Over Chair (please watch vid)
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• You can use ANY object for this (ie. tall foam roller, chair, etc)
• Make sure the object is at HIP HEIGHT • Keep hands up by face in "fighter stance" • Crescent kick your LEFT leg from right-to-left of the chair • Crescent kick your RIGHT leg from right-to-left of the chair • Repeat this going left-to-right Get those legs UP!!!!!! Keep going back and forth until those 30 seconds are over! |
STRETCH FOR 2-3 MINUTES BEFORE YOU START FIT TEST.
FIT TEST: 1-Minute Work + 15 Seconds Rest
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• Grab a STOPWATCH -OR- use a GYMBOSS timer
• Grab a PEN and PAPER - you are writing down ALL of your reps and posting this!!! ***THIS IS MANDATORY*** • You will go through 10 exercises. • You will do AS MANY REPS AS YOU CAN for 1-MINUTE, for each exercise. • Write down ALL of your reps for each exercise (be HONEST, this is for comparison at the end of the challenge) • ONLY give yourself 15 SECONDS of REST between each exercise • Beginners = 1 round • Advanced = 2 rounds (and BEAT your scores) |
YOU MUST POST YOUR REPS FOR EACH EXERCISE
with your progress pics + food pics
with your progress pics + food pics
1. Competition Burpees ——— Do as many as you can NON-STOP for 1 MINUTE
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15 seconds rest
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2. Jump Lunges (each jump = 1 rep) ——— Do as many reps as you can for 1 MINUTE
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15 seconds rest
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3. Pushups (Do NOT get on your knees) ——— Do as many reps as you can for 1 MINUTE
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15 seconds rest
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4. Squat Jumps (5 jumps fwd + 5 jumps bwd) ——— Do as many reps as you can for 1 MINUTE
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15 seconds rest
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5. Leg Lifts ——— Do as many reps as you can for 1 MINUTE
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15 seconds rest
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6. Speed Skaters (each jump = 1 rep) ——— Do as many reps as you can for 1 MINUTE
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15 seconds rest
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7. Air Squats ——— Do as many reps as you can for 1 MINUTE
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15 seconds rest
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8. Wide Leg Cross-Under Mountain Climbers (each leg = 1 rep) ——— Do as many reps as you can for 1 MINUTE
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15 seconds rest
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9. Standing Jump Tucks ——— Do as many reps as you can for 1 MINUTE
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15 seconds rest
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10. Star Toe Touches (each toe touch = 1 rep) ——— Do as many reps as you can for 1 MINUTE
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BEGINNERS -- You are DONE.
ADVANCED -- Do this TWICE and BEAT your scores by 2 reps |
HOW TO DO EACH EXERCISE:
1. Competition Burpees
2. Jump Lunges (each jump = 1 rep)
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- Get those knees CLOSE to the ground!
- We're not scissoring here!!!! - Opposite arm follows opposite leg (like you're running) - QUALITY JUMPS during these jump lunges |
3. Pushups (Do NOT get on your knees)
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- Get into PLANK position
- Hands DIRECTLY UNDER shoulders - Back FLAT - Eyes FORWARD - Elbows BACK - Lower your body to the ground (breathe IN) - Push yourself up (breathe OUT) |
4. Squat Jumps (5 fwd + 5 bwd)
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- You are Squat Jumping FORWARD and BACKWARDS
- You will do 5 squat jumps FORWARD + 5 squat jumps BACKWARD Yes this sucks. PUSH THROUGH IT. |
5. Leg Lifts (do NOT put your hands under your butt)
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- DO NOT put your hands under your butt
- Keep hands by your side - OR - behind head - Make sure your back is FLAT the entire time - Breathe IN as you lower your legs - Breathe OUT as you lift your legs |
6. Speed Skaters (each jump = 1 rep)
7. Air Squats
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- ANCHOR your weight into your heels
- To work inner thighs = WIDER leg stance - Get those legs PARALLEL to the ground when you squat - SQUEEZE those buns HARD when you stand up |
8. Wide Leg Cross-Under Mountain Climbers (each leg = 1 rep)
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- Get your legs WIDE (not shown in picture)
- Put your hands DIRECTLY BELOW your shoulders - Bring RIGHT KNEE to OPPOSITE ELBOW + Breathe OUT - Repeat with left knee |
9. Standing Jump Tucks
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- Stand up tall
- Jump and bring your knees as HIGH as you can to your chest - Land GENTLY on your feet |
10. Star Toe Touches (each toe touch = 1 rep)
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- Lay down on the ground
- Legs WIDE - Arms out to the SIDE - LIFT up your LEFT leg to the center - Touch your toe with OPPOSITE hand Repeat with other leg |
Health Topic #1 | How to eat at the RIGHT TIME
Okay so most people have the HARDEST time with eating because they either eat their meals TOO close together or they have TOO much time in between meals — or they SKIP meals. #DoNotSkipMeals
The MORE TIME you have between meals, the slower your metabolism becomes. It's basically your body assuming that it is not going to be fed, so it slows down your metabolism to conserve what it has. If you skip meals to lose weight for a few days and then go back to a normal eating schedule, you'll notice that you gain weight pretty quickly. Don't believe me? TRY IT. Weight loss that way is TEMPORARY because starving yourself will not give you long term results. It cannot be sustained. Plus it can make you prone to being sick more often. How do I know this? I did this for 5 years in college. It explained why I was constantly at the my University's Health Center (minimum 1x a month), getting UTI's all of the time, and it explained why I always felt really tired all day long. My record number of monsters in a 15 hour period was 6 cans. Yep. Don't do that.
Alright, so I'm going to give you the SIMPLEST and most effective way to keep your metabolism high all day long to burn fat and have more natural energy. It's seriously super simple.
The MORE TIME you have between meals, the slower your metabolism becomes. It's basically your body assuming that it is not going to be fed, so it slows down your metabolism to conserve what it has. If you skip meals to lose weight for a few days and then go back to a normal eating schedule, you'll notice that you gain weight pretty quickly. Don't believe me? TRY IT. Weight loss that way is TEMPORARY because starving yourself will not give you long term results. It cannot be sustained. Plus it can make you prone to being sick more often. How do I know this? I did this for 5 years in college. It explained why I was constantly at the my University's Health Center (minimum 1x a month), getting UTI's all of the time, and it explained why I always felt really tired all day long. My record number of monsters in a 15 hour period was 6 cans. Yep. Don't do that.
Alright, so I'm going to give you the SIMPLEST and most effective way to keep your metabolism high all day long to burn fat and have more natural energy. It's seriously super simple.
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/// 1-MINUTE ACTIVITY:
• Grab a piece of paper. • Write down what time you wake up each day. You are going to eat BREAKFAST within 30 minutes of waking up every single day. Doing this is an effective way to jump start your metabolism for the entire day! From that point you will eat EVERY 3-4 HOURS. You'll basically have 3 main meals and 3 snacks = you eat 6x a day It DOES NOT MATTER what time you wake up each day. This method works really well whether you wake up at 6am or 10am! |
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[example]:
Wake up — 6:00am Breakfast — 6:30am Snack #1 — 9:30am Lunch — 12:30pm Snack #2 — 3:30pm Dinner — 6:30pm Snack #3 — 9:30pm |
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