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Week 1: Holiday Fit Challenge

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Welcome to my world of being a follower of Jesus, wife & mom, Certified Personal Trainer, Pre/Postnatal Fitness Specialist, Young Living essential oils fanatic, holiday junkie, home decor lover and your Preggercise coach!

Week 1: Holiday Fit Challenge

lindsey shooter

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Alright, it is time to get this party started! It is the best time of the year and let's make it even better by staying active and healthy through this season of over eating, high sugar consumption and lounging. I'm not saying don't enjoy yourself but I think you will quickly see how good it feels to workout these 5 days a week for just 30 minutes a day. Let's face it, when you workout you make better decisions when it comes to your diet. All in all, it's a win-win. 

Here is Week 1 of our challenge. Print off the full schedule here. Remember, submit your comment each day after completing your workout to acquire your points. Videos for the exercises can be found on the Preggercise Facebook page under videos. They will be labeled according to the exercise. BE SURE TO WATCH THESE. It is VERY important you are using the correct form. Now, let's get this started and keep each other accountable! 

Monday, November 23:

For this first workout I want you to count how many reps of each of these exercises you can complete in 1:00 minute. On the last day of the Holiday Fit Challenge I will post this workout and we will see how much stronger you have gotten over these 6 weeks!  Go get em’ ladies!

Cardio: 
1:00 Jumping jacks
1:00 Speed skaters
1:00 High knees
1:00 Mountain climbers
1:00 Burpees

Repeat 2x, :10 breaks. GO.

Preggers: 15 minute power walk -- see if you can safely increase your speed or distance. Remember to always listen to your body. 

Weight bearing: 
1:00 Bodyweight squats
1:00 Modified push-ups
1:00 Lunges
1:00 Russian twists
1:00 Tricep dips (note how close or far your legs are --- the further out the harder)

Repeat 2x GO. (Count your reps on the first set of exercises)

 

Tuesday, November 24:

Cardio: 
25 jumping jacks
:45 jump rope (with rope or without)
50 high knees
:45 mountain climbers
(Repeat 2x, 10 second breaks)
OR
15 minute power walk / run
***Expectant moms***
Jumping exercises are not for you -- stick with the 15 minute power walk. 

Weight bearing:
20 plié squats
15 chair tricep dips
15 step ups each leg
:30 side plank each side
25 bridges (not for expectant moms in 2nd/3rd trimester --- Substitute: 25 donkey kicks)
(Repeat 2x -- GO)

Wednesday, November 25:

Cardio: 
25 jumping jacks
:45 jump rope (with rope or without)
50 high knees
:45 second mountain climbers
(Repeat 2x, 10 second breaks)
OR
15 minute power walk / run
***Expectant moms***
Jumping exercises are not for you -- stick with the 15 minute power walk. 
GO. 

Weight bearing:
:30 wall sits
15 lunge core twists (each leg)
40 oblique bicycles
25 leg lifts (each side)
15 hammer curls to shoulder press (5 - 10 lb dumbbells or get creative if you don't have any weights)

(Repeat 2x -- GO)

Thursday, November 26:

HAPPY THANKSGIVING… REST DAY!

 

Friday, November 27

Cardio: 
30 jumping jacks
:45 jump rope (with rope or without)
50 high knees
:45 second mountain climbers
(Repeat 2x, 10 second breaks)
OR
15 minute power walk / run
***Expectant moms***
Jumping exercises are not for you -- stick with the 15 minute power walk. 
GO. 

Weight bearing:
25 bodyweight squats
20 side bent leg raises
20 cocoons (***expectant moms 2nd Trim+ -- :30 plank instead)
20 leg ball curls (with medicine ball) (***expectant moms 2nd Trim+ -- 20 donkey kicks instead)
20 rows (fitness resistance band, 8+ lb dumbbells or get creative)

(Repeat 2x -- GO)
 

Saturday, November 28

Cardio/Weight Bearing:
1:00 jumping jacks (pregnant: march in place)
:30 side lunges
:30 squats
1:00 jog in place
:30 burpees (pregnant: plank)
:30 lunges
1:00 jump rope (pregnant: knee raises) 
:30 mountain climbers
:30 speed skaters
1:00 butt kicks
:30 switch kicks
:30 squats
1:00 march in place
:30 side lunge
:30 modified push-ups

(Repeat 2x -- GO.)

 

Sunday, November 29

REST DAY!