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#FatBeGone & #MuscleComeOn [07/02/17 to 07/22/17]
[ Week 01 ] [ Week 02 ] [ Week 03 ]
BUILD A BETTER RELATIONSHIP: A Heart Pumping Cardio Challenge (Aerobic & Anaerobic Energy Systems) – You have to work on purpose to build a better relationship with exercise.
THE 15-DAY SPIDERMAN WORKOUT CHALLENGE
- The GOAL is to complete 15-Days of The 7:30 (m:ss) Spiderman Workout within the 21 days of this program which goes from 07/02/17 to 07/22/17.
REASONS WHY YOU SHOULD DO THIS
- Burn extra calories
- Improve balance
- Strengthen multiple muscle groups
- Build, tone and sculpt more muscle
- Carve-in a waistline
WEEKLY-BY-WEEK GOALS/TARGETS
Here is a suggested strategy which will enable you to complete 5 days a week with 2 days of recovery. Use Monday & Friday as your RECOVERY DAYS. Use Sunday, Tuesday, Wednesday, Thursday & Saturday as your WORKOUT DAYS.
- [GOAL 1] Complete 05 days by Day 07.
- [GOAL 2] Complete 10 days by Day 14.
- [GOAL 3] Complete 15 days by Day 21.
INSTRUCTIONS
- Start in modified plan position (only your forearms and toes are making contact with the cushioned mat).
- Keep your body in a straight line with your elbows under your shoulders and your feet hip wide and aligned with your shoulders (Shoulders, Hips, Knees & Feet aligned in a straight line too).
- Bring your same side knee to the same side elbow and contract your ab (oblique) muscles hard for a second before returning to the starting position. Repeat on opposite side.
- Inhale every time you knee goes to your elbow.
- Exhale every time you return to the starting position.
- Keep your core engaged by pulling your button in towards your spine.
- Squeeze your butt cheeks, keep you hips tucked and lock your spine when you are in the starting position to prevent and protect it from swiveling or bending. The tight core will fortify your spine and protect it from issues.
- Focus on using ONLY your abs & hip flexors with each knee to elbow contraction.
If you have pain or extreme discomforts when doing the SPIDERMAN WORKOUT, I want you to choose to do the following SIDE-BEND WORKOUT instead. All of the applicable challenge rules will still apply.