Food & Fitness, Life

Fitness Challenge: Week 1!

First off, I just want to thank all of you who are willing to take this 8-week fitness challenge with me! At least 45 of you have followed up to say that you are “in”, which makes me so happy 🙂

This fitness challenge is all online, so you can do it from anywhere. The commitment is three workouts a week, for two months, starting May 1st.

To help us out, my friend and fitness trainer Carrie Habinski has put together 8 mini-workouts for the 8-week challenge. I will share a new one every Sunday on my blog for the week ahead. Some can be done at home, others are tailored for the gym. On top of this mini-workout, you have to do two other workouts on your own this week.

Again, this challenge is not about getting in the best shape of your life. We all have different fitness goals, different bodies and different ailments. Carrie would need to work with each of you individually to meet your unique needs. The ultimate goal here is to condition yourself to make time for exercise in your busy life; make it a part of your weekly routine.

Carrie’s workout for week 1 is a tabata.

A tabata is made up of 8 exercises. Each one lasts 20 seconds, with 10 seconds of rest in between. You usually do 3-4 rounds.

You’ll only be sweating for a total of 16 minutes, but don’t get hung up on that. It’s the intensity that counts here. If you still feel like it’s not enough, you can always add an extra round, or maybe pair it up with some cardio. Up to you.

For this tabata workout to be more effective, I recommend you pick up a few mini bands (or Thera bands) at any fitness store. If you’re working out at the gym, they might have them already or ask the front desk. (see photo below)

For future at-home workouts, you will also need a resistance band. (see photo below)

OK! Here is this week’s tabata workout (with the video to follow):

1-Band 4 square walk for 20 seconds.

Rest for 10 secs.

2-Bridge lift arm reach (right) for 20 seconds.

Rest for 10 secs.

3-Bridge lift arm reach (left) for 20 seconds.

Rest for 10 secs.

4-Band 4 square walk for 20 seconds.

Rest for 10 secs.

5-Left to right traveling push ups for 20 seconds.

Rest for 10 secs.

6-Left to right travelling push ups for 20 seconds.

Rest for 10 secs.

7-Squat to reverse lunge (right leg) for 20 seconds.

Rest for 10 secs.

8-Squat to reverse lunge (left leg) for 20 seconds. Rest for 10 secs.

Perform 3-4 rounds with a stop watch/timer. Rest for 90 seconds in between each round.

Here’s the video:

On top of this tabata, commit to doing another two workouts this week. You can either do this mini-workout again, run stairs, do a group class at the gym, etc. You decide, just do SOMETHING!

Let me know how you did at the end of the week! Email me if you have any questions and feel free to tag me in any photos or videos of you working out! It’s a good way to stay accountable.

Good luck!