Time for a new W.O.W. (workout of the week)!
This week we will be doing a ‘Time & Rep Challenge’. Again, focus on form first, endurance & strength will follow as you improve in fitness. You will perform the below exercises in a circuit fashion, perform the given # of reps for each move, then move onto the next move until you finish the whole circuit. Then do a 2nd and/or 3rd round. Your goal is to see how many rounds you can complete in 30 – 45 minutes. You choose the how long you want to push yourself for. If you’re a beginner, aim for 20-30 minutes. If you’re advanced, go for the whole 45 minutes. Or you can even up the intensity and just do 30 minutes! It’s up to you and your goals!
‘Time & Rep Challenge’: Warm up for 5 – 10 minutes.
- Split Squats 30R/Leg
- Pike Press 30R
- Donkey Kicks 50R/Leg
- Dips (Off chair, Dip station, 1-Leg, you choose) 40R
- 1-Leg Deadlifts 20R/Leg
- Reptile Push Up 10R
- Plie Squat Pulse 40R
- Bicycle 30R (2 twists = 1Rep)
- Double Straight Leg Circles 10R/Way (Lie w/back on ground for beginners)
- Toe Touches 30R
Cardio: Do 10-20 minutes of high intensity intervals on treadmill, elliptical, arc trainer, outdoor jog, bicycle, spin bike, etc.
- Do 30 seconds at a 6-out-of-10 exertion level. (Active Recovery Interval)
- Do 30 seconds at a 8/9-out-of-10 exertion level. (Effort Interval)
- Alternate between these two exertion levels for 10-20 minutes.
Cool Down and pat yourself on the back! Good Work!
Click on the exercise to be taken to a youtube video showing the exercise move if you aren’t familiar with what the exercise is. Make sure to have a nice big bottle of water nearby and write down how many reps, the weight you use, and how many rounds you get done. Then post your results on our 30 Day RawFitnessChallenge Facebook Page! Keep a journal of your workout results so you can track your progress!
M.O.W. (Meal of the Week): Perfect light meal that you can cook up on the grill! Sweet potato rounds are my ‘go-to’ when I’m hitting up a cookout. Everyone is throwing on their greasy, artery clogging burgers and hot dogs…meanwhile my sweet potato rounds are grillin’ up and are absolutely satisfying and tasty! Serve w/a side of raw vegan zucchini pasta that you can make ahead of time and bring with you to your cookouts. All the other guests will be jealous of your yummy plate of food!