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Week 4: 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 4: Holiday Fit Challenge

lindsey shooter

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We are less than 2 weeks out from Christmas and you ladies have made it thus far! Congratulations on making this a priority and making a commitment to a healthier lifestyle for you and your family. You am forming habits by continuing to participate in this 6-week challenge which means even after the New Year, you will still have the urge to workout and you have proven that you have the time! Keep up the hard work. Don't let up. Only 3 weeks left. Go. 

 

Monday, December 14:

Cardio: 
30 Jumping jacks
1:00 Speed skaters
30 High knees --> 30 Butt kicks
1:00 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 Plié squat to lunge
15 One-arm tricep extensions (5-10lb dumbbell)
30 bent leg raises
40 Russian twists (preggers – if this feels uncomfortable substitute :30 plank)
:45 wall sits

(Repeat 2x -- GO)

 

Tuesday, December 15:

Cardio/Weight Bearing:
1:00 speed skaters

:45 bridges
:45 alternating lunges
1:00 power jacks
:45 tricep dips (w/ sturdy chair or bench)
:45 step-ups (w/ sturdy chair or bench)
1:00 mountain climbers
:45 cocoons
:45 curtsy to tap
1:00 switch kicks
:45 close-grip push-ups
:45 squat to shoulder press
1:00 high knees
:45 bent-knee hip raises
:45 hamstring slides

(Repeat 2x – For a challenge do everything for 1:00 -- GO.)

**Pregnant: remove the bounce from cardio exercises**

 

Wednesday, December 16:

Cardio: 
35 jumping jacks
1:00 jump rope (with rope or without)
50 high knees
1:00 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:
15 leg ball curls
15 lunge core twists (each leg)
50 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, December 17:

REST DAY!

 

Friday, December 18:

Cardio: 
1:00 Power jacks (go into a squat position)
50 Speed skaters
1:00 Mountain climbers
50 High knees
(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:
35 Bodyweight squats
1:00 side plank (right side)
30 curtsy to tap
20 hammer curls to shoulder press
1:00 side plank (left side)
20 Leg extensions to the back (each leg -- with resistance band if possible)

(Repeat 2x -- GO)


Saturday, December 19:

Cardio/Weight Bearing:
1:00 switch kicks (pregnant: modify with no bounce)
:30 overhead tricep extensions
:30 bridges
1:00 plié squats holding weight
:30 side plank (left)
:30 lunges w/ torso twist
1:00 speed skaters (pregnant: modify with no bounce)
:30 bent knee hip raises
:30 rows with weights
1:00 mountain climbers
:30 side plank (right)
:30 opposite arm & leg raises
1:00 power jumping jacks
:30 squat to shoulder press
:30 modified push-ups

(Repeat 2x – For a challenge do everything for 1:00 -- GO.)

**Pregnant: remove the bounce from cardio exercises**

 

Sunday, December 20:

REST DAY!