DECEMBER FIT FOR FUN CHALLENGE

I know you just finished a huge turkey meal. I bet it was delicious. Maybe you are feeling a little guilty or maybe you just needed that one last binge fest before you get serious about losing those extra pounds you have been trying to lose. Now is the time! Let's lose 5 pounds before Chrstmas! Are you in? Send me your email and in addition to our challenge, I will email you a workout catered to YOUR goals!  In return (for my time) all I ask is for your commitment to follow through for 30 days!  krissymetheny@yahoo.com In the meantime get ready to start our challenge! It may seem easy (or hard) at first, but baby steps until we complete day 30! Hope you enjoy!  Complete the number of exercises listed below each day. Even if you have to rest for a minute...don't quit.  The second part is to focus on enjoying the holiday food. HOWEVER...limit your portions. Eat your healthy items first to get full then enjoy the less healthy items. Drink LOTS of water before and with meals.  Let me know how it's going! I will be doing the challenge as well! Enjoy!       WEEK 1
Day 1	25 Squats, 10 Pushups, 30 sec plank
Day 2	30 Squats, 10 pushups, 30 sec plank
Day 3	35 Squats, 12 pushups, 30 sec plank
Day 4	40 Squats, 12 pushups, 45 sec plank
Day 5	45 Squats, 15 pushups, 45 sec plank
Day 6	Rest
Day 7	50 Squats, 15 pushups, 45 sec plank
WEEK 2
Day 8	55 Squats, 17 pushups, 1 min plank
Day 9	60 Squats, 17 pushups, 1 min plank
Day 10	65 Squats, 20 pushups, 1 min plank
Day 11	70 Squats, 20 pushups, 1 min  plank
Day 12	Rest
Day 13	75 Squats, 22 pushups, 1 min 15 sec plank
Day 14	80 Squats, 22 pushups, 1 min 15 sec plank
WEEK 3
Day 15	85 Squats, 25 pushups, 1 min 15 sec plank
Day 16	90 Squats, 25 pushups, 1 min 15 sec plank
Day 17	90 Squats, 25 pushups, 1 min  15 sec plank
Day 18	Rest
Day 19	95 Squats, 27 pushups, 1 min 30 sec plank
Day 20	95 Squats, 27 pushups, 1 min 30 sec plank
Day 21	95 Squats, 27 pushups, 1 min 30 sec plank
WEEK 4
Day 22	100 Squats, 30 pushups, 1 min 30 sec plank
Day 23	100 Squats, 30 pushups, 1 min 30 sec plank
Day 24	Rest
Day 25	100 Squats, 32 pushups, 1 min 45 sec plank
Day 26	110 Squats, 32 pushups, 1 min 45 sec plank
Day 27	110 Squats, 35 pushups, 1 min 45 sec plank
Day 28	115 Squats, 35 pushups, 1 min 45 sec plank
FINALE
Day 29	Rest then Finish STRONG!
Day 30	120 Squats, 37 pushups, 1 min 45 sec plank
Day 31	125 Squats, 40 pushups, 2 min plank

Killer Hamstring/Glute Workout

Have a goal in mind when you do a workout! Focus on squeezing the muscle you want to workout. In this case it will be mainly your Glutes and Hamstrings. My goal picture to make me work harder is this:

This is the workout:

10-20 minute stairs warm up level 8+

45 sec-1 min rest max between sets.  Intensity is the key!!

Romanian dead lifts 4 sets of 10 increase weight each time 

Leg extension  4 sets 10 increase weight each time 

Hamstring curls with glute raise 4 sets 10 increase weight each time 

Glute kick back 4 sets 10 increase weight each time 

Sumo Squats (on roman chair) 4 sets 10 with 10 second hold on the 10th rep (I use 40lb dumbbell)

Reverse Hack 4 sets 10 increase weight each time 20 lb,40lb,60lb 

Be sure to stretch after!! Have fun and focus on end Goal!!