Take a Leap!

It's a leap year and today we are challenging you to do just that...take a leap!  This day only occurs every 4 years, so take advantage of the extra 1440 minutes and do something outside your comfort zone!  Maybe it's trying a new workout, or maybe it's signing up for that 5k that you've wanted to try, or maybe it's pushing yourself just a little bit further than normal.  It's a case of risk and reward.  We are often scared to do something new or push harder, but the reward in the end can be so uplifting and open up new doors to achievement. So take the risk and take the leap of faith!  We dare you...

Get a Second Chance Right Now

Workout 52 - Endurance Challenge

Warm-up
Standing oblique twists
Jog
inchworms
sumo squats


Pace yourself and go long!
Add weight if you dare!

Workout

1 minute Squats
1 minute Alternating Lunges
1 minute Bicycle Crunches
1 minute Jumping Jacks
1 minute Push-ups

Rest 1 Minute

3 minutes Squats
3 minutes Alternating Lunges
3 minutes bicycle crunches
3 minutes Jumping Jacks
3 minutes push-ups

Rest 1 Minute

5 minutes Alternating lunges
5 minutes jumping jacks

Done!

A Must Watch Video!!

A friend shared this video with me this morning...I just couldn't wait to share this with you all.  A simple way of looking at what Sarah and I try to preach to people daily.  This video shows you the health benefits of exercise and the disease reduction that can be achieved (not just heart disease) by just walking 20-30 minutes daily.  Lots of good statistics to back it up.  Take the time (9 minutes) to watch this and learn just how detrimental inactivity can be and/or how beneficial exercise can be.  Hit play :)  Allison

Workout 51 - Weekend Warrior!

Nothing like a good sweat on a Saturday!  If you are busy during the week, the weekend is a great time to sneak a couple workouts in (Sat & Sun).  Make sure you add at least a couple days during the week to round our your workout plan!

You'll need dumbbells and/or a band for this workout

See Our Exercise Demos on YouTube!

Warm Up:
1 min - Jog or march
1 min - Inch worms
1 min - Standing oblique twists
1 min - Frankenstein walks (straight-legged kicks)
1 min - Walking lunges

Do as many reps as you can of the following exercises for the duration listed:

30 secs - Pushups
30 secs - Squat Jumps (squats for low impact)
30 secs - Reclined knee In's

Rest 30 sec - 1 min

30 secs - Bench Dips
30 secs - Step Ups - right leg
30 secs - Step Ups - left leg
30 secs - Superman Planks

Rest 30 sec - 1 min

30 secs - Bicep Curls (weights or band)
30 secs - Alternating dumbbell squat with press
30 secs - Plank Hip Dips

Rest 30 sec - 1 min 


Repeat Entire Circuit 3 times!

Freebie Friday - Free Fitness Consultations!

Our final freebie for February is quite possibly the best yet!  We want to help you out with all your fitness questions. 


We want to get you more involved with our blog and really want to tune into your needs.  Please use the email below to confidentially email us any questions you may have concerning your workouts and/or any other fitness topic.  We will reply to your email and hopefully provide the encouragement and/or direction you were looking for.  


We would also like you to feel free to post on our blog.  We will be sharing our personal workouts and the feelings that go along with them (Sarah is training for a half marathon and Allison is doing a wide variety of training).  We want you to do the same!  If you complete one of our workouts and you love it, let us know...If you complete one of our workouts and it was too easy, let us know!  


Make sure you sign up to follow us and you'll never miss a post!  Join our blog.


We look forward to building a blog "family" and sharing our workout blood, sweat and tears together!


Email your questions to:


fit4a6pack@gmail.com 

UA-27805449-1 - http://fit4a6pack.blogspot.com/

Workout 50 - Filthy Fifty

This workout celebrates our 50th fun, challenging workout that you can do at home with little or no equipment.

Equipment needed for Workout 50: dumbbell

Warm-up (5 Minutes)
jog in place
lunges with hip flexor stretch
side shuffle
inchworms
push-up to side plank left, push-up to side plank right

Workout  - 5 rounds - 50 reps

• Sumo Squat to Upright row with dummbell
• Plank, tap alternating toes 50x
• Jumping Jacks
• Alternating forward stepping lunges
• Mountain Climbers

Rest after each round. Try not to rest between or during exercises.

Be Heart Smart - Part 3

A Few Ways to Reduce Your Risk for Heart Disease

Maintain a Healthy Weight

If you are considered overweight, set small goals to help you achieve a more heart-healthy weight.  Losing just 10% of your body weight can reduce your risk.

Exercise

Aim for 30-60 minutes of physical activity daily.  Physical activity isn't just formal exercise, it can include doing yard work, taking the stairs or parking your car further away.

Eat Right

Limit fat intake, especially saturated and trans fats, and increase the amount of fiber, whole grains, and fruits and vegetables. 

  

Don’t Stress!

Stress can affect your cholesterol and blood pressure putting you at a greater risk for heart disease.  Adopt relaxation techniques to deal with stress in your everyday lives.  Chances are the hassles that are causing you to stress are not really worth developing heart disease!