Friday, December 2, 2011

12 Days of Fitness Challenge




For 12 consecutive days you will be assigned a different task each day. 
Starts on December 5th, 2011 
The Challenge
Be sure to check with your physician before starting any exercise program. If you are currently working with a rehab specialist, you may want to ask him/her about performing any of the exercises described below.

Day 1:   1 minutes of pushups, you may have to stop but keep track of your time. So even if it takes you 5 minutes you will get in 1 minute. You can do these on your knees or your toes.
Day 2:  1 Minute of Pushups.  2 miles of cardio (on a treadmill, at the mall, outside, at an outdoor/indoor track, etc…). You could also use an elliptical, bike, or even do laps in a pool.  The goal is to work hard, sweat and burn calories!!!
DAY 3:  1 minute of pushups, 2 miles of cardio and 3 sets of lunges (12 to15) per leg. Make sure you take breaks in between your sets. Example
Day 4:   1 minute of pushups, 2 miles of cardio, 3 sets of lunges and 4 sets of crunches (15 to 20)
Day 5:  1 minute of pushups, 2 miles of cardio, 3 sets of lunges, 4 sets of crunches and 5 walking lunges with at least 5 pounds. Example
Day 6:   1 minute of pushups, 2 miles of cardio, 3 sets of lunges, 4 sets of crunches, 5 walking lunges and 6 minutes  stretching
Day 7: 1 minute of pushups, 2 miles of cardio, 3 sets of lunges, 4 sets of crunches, 5 walking lunges, 6 minutes  stretching and  7 Yoga poses click here for examples
Day 8: 1 minute of pushups, 2 miles of cardio, 3 sets of lunges, 4 sets of crunches, 5 walking lunges, 6 minutes  stretching , 7 Yoga poses , 8 squat jumps Example
Day 9:  1 minute of pushups, 2 miles of cardio, 3 sets of lunges, 4 sets of crunches, 5 walking lunges, 6 minutes  stretching , 7 Yoga poses , 8 squat jumps  and find some stairs there should be at least 10 of them, run up and down them  9 times.
Day 10:  :  1 minute of pushups, 2 miles of cardio, 3 sets of lunges, 4 sets of crunches, 5 walking lunges, 6 minutes  stretching , 7 Yoga poses , 8 squat jump, run stairs 9 times. 10 assisted or unassisted pull-ups.

Day 11: 1 minute of pushups, 2 miles of cardio, 3 sets of lunges, 4 sets of crunches, 5 walking lunges, 6 minutes  stretching , 7 Yoga poses , 8 squat jump, run stairs 9 times. 10 pull-ups. 11 bicep curls for each arm with a challenging weight.  

Day 12: 1 minute of pushups, 2 miles of cardio, 3 sets of lunges, 4 sets of crunches, 5 walking lunges, 6 minutes  stretching , 7 Yoga poses , 8 squat jump, run stairs 9 times. 10 pull-ups. 11 bicep curls for each arm with a challenging weight.  12 mountain climbers Example

 Are you in????

(shout out to my girl SW for the picture)

4 comments:

unctoothlady said...

oooh! I'd like to do this! Maybe we should post the details on our ww page.....

Kenisha said...

Yes we should, i think it will be a great challenge for the group.

Ladie Q said...

Ok...I'm in for the 12 days of fitness...

Ladie Q said...

:-)