Wednesday - CARDIO CHALLENGE - 20 MINUTE WALK OR RUN
Write down your total distance completed in 20 minutes . Use this as a benchmark for your Saturday Cardio Challenge and try to meet or beat your score !
Ab Bonus : Do each exercise for 30 seconds each . Complete 3 sets . Mountain Climbers • Bicycles • Crunches • Boat Pose OR High Plank Hold
Thursday - TOTAL BODY TONE
Overhead Tricep Extension
Jump squats or squat
Forearm plank hip dips
Alt . Single Arm Shoulder Press
Alternating Lateral Lunge + Low Row
Tricep Pushup
Friday - FULL BODY FIT |
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Squat Jack |
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DB Punches OR Lateral lunge + DB punch |
DB Overhead Hold Reverse Lunges |
Front Raise |
Tabletop Single Arm Row + Glute Kickback |
Saturday - CARDIO CHALLENGE - 2 MILE WALK OR RUN
Use an app like MapMyRun or your apple watch to track your distance ! Compare your time and distance to Wednesday ' s Challenge !
Strength Bonus : Do each exercise for 30 seconds each . Complete 3 sets .
Single Leg Pushup option kneeling • Pulsing Glute Bridge Hold • DB High Plank to Side Plank Rotation • Heel Touches
Sunday - REST
Health Disclaimer : You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs . This is particularly true if you ( or your family ) have a history of high blood pressure or heart disease , or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity , or if you smoke , have high cholesterol , are obese , or have a health condition or injury that could be made worse by a change in physical activity . Do not start this fitness program if your physician or health care provider advises against it . If you experience faintness , dizziness , pain or shortness of breath at anytime while exercising you should stop immediately . This program was created to offer information on health , fitness and nutrition and is designed for educational purposes only . You should not rely on this information as a substitute for , nor does it replace , professional medical advice , diagnosis , or treatment . If you have any concerns or questions about your health , you should always consult with a physician or other health- care professional . Do not disregard , avoid or delay obtaining medical or health related advice from your health- care professional because of something you may have read in this book . The use of any information provided in this book is solely at your own risk . Developments in medical research may impact the health , fitness and nutritional advice that appears here . No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material .
Extraordinary Health ™ • Vol 40 39