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
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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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
• 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
15 seconds rest
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2. Jump Lunges (each jump = 1 rep) ——— Do as many reps as you can for 1 MINUTE
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
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
15 seconds rest
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5. Leg Lifts ——— Do as many reps as you can for 1 MINUTE
15 seconds rest
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6. Speed Skaters (each jump = 1 rep) ——— Do as many reps as you can for 1 MINUTE
15 seconds rest
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7. Air Squats ——— Do as many reps as you can for 1 MINUTE
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
15 seconds rest
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9. Standing Jump Tucks ——— Do as many reps as you can for 1 MINUTE
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
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)
3. Pushups (Do NOT get on your knees)
4. Squat Jumps (5 fwd + 5 bwd)
5. Leg Lifts (do NOT put your hands under your butt)
6. Speed Skaters (each jump = 1 rep)
7. Air Squats
8. Wide Leg Cross-Under Mountain Climbers (each leg = 1 rep)
9. Standing Jump Tucks
10. Star Toe Touches (each toe touch = 1 rep)
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.
/// 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! |
[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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