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Fitness Challenge Of The Week – Week 2

by Susan · 11 comments

Hey all, happy Monday!

This week is Thanksgiving in the US and I am hell bent on keeping you (as well as myself) from gaining weight this holiday season.

In fact, my bigger goal for everyone is that you actually weight LESS on Jan 1 then you do right now!

I think that is a great vision. But sadly, I’m not that confident it will happen unless I can get you to control your eating over the next 6 weeks and start to ramp up your exercise to accommodate for the fun you do have.

So, here’s this week’s Fitness Challenge:

10 bodyweight squats

10 push ups

10 burpees

Oh yeah, I’m ramping things up a bit htis week since you will most likely indulging this week.

Here’s how to do this workout:

  • Complete the three exercises as a circuit, performing one exercise after the other with no rest in between each one.
  • When you finish with the circuit, rest for 1 minute and then complete the circuit 2 more times for a total of 3 times through the circuit.
  • You should complete this workout 4x this week.

**Note: if you are a beginner, start with only doing this circuit 2x per workout and only 3 x this week.

**If you are more advanced, complete this circuit for 20 minutes, completeing as many circuits as possible. Couny how many you do in 20 minutes and try to beat your score the next time.

Here is a short video demonstrating the exercises in this week’s fitness challenge:

Please leave me a comment and let me know how it goes!

Your Coach,

Susan Campbell, MS, CSCS

{ 5 trackbacks }

Eva Miranda
November 22, 2010 at 7:02 pm
Fittness Renegade
November 22, 2010 at 7:40 pm
Veronica Sharp
November 22, 2010 at 7:40 pm
Lawrence
November 23, 2010 at 1:58 am
Susan Campbell
January 28, 2012 at 11:48 pm

{ 6 comments }

1 Dawn November 24, 2010 at 2:26 am

Ahh, the video was helpful because I too had never heard of burpees.

Everyone seems to be talking about squats at the moment – I dare say because they’re a very useful exercise. At least you’re talking about body weight squats. I have read about doing them with weights which in my case is simply a laugh!

Good video which helps with the form. For people who are struggling to do a squat it is helpful to see how deep you are supposed to go!

2 Tristan November 24, 2010 at 1:37 am

I had no idea what a burpee was, so thanks for providing the video :)

Also, I thought “burpee” was “slurpee” when I first looked at it and was really excited! I think I just saw what I wanted to see…

It’s almost midnight so I’m not in any mood to do this workout right now, but I’ll give it a go tomorrow.

Thanks, Susan!

3 Dan Lew November 23, 2010 at 7:46 am

This is a really great idea having this sort of challenge! I have been getting really serious with yoga lately to get my stamina up and have been going every day, maybe this could benefit me too!

4 susan November 23, 2010 at 9:31 am

Hey Dan, thanks so much for shufflin on over. I am glad you think this is a good idea. I am trying really hard to motivate and provide tools for people to not gain weight this holiday season. It means a lot to me and I pray this works! Yoga is preety cool, although I don’t take the time to do it more than a few times per month. I should do more. Maybe I will!. Let me know if you try my fitness challenge and what you think….

5 AlexandraFunFit November 22, 2010 at 12:44 pm

Thank you, thank you, for having a realistic, achievable workout here. I hope you get lots of visitors as your full-body circuit is excellent. I even like that you show the knee version of push-ups so that newer exercisers don’t feel compelled to try toe push-ups if they’re not ready. Chest is chest; short or long lever!
And am I the only woman who LOVES push-ups! I make my students do them all the time!

6 susan November 22, 2010 at 10:08 pm

Wow, thanks for such a great and positive comment! I agree, many of the “high intensity” stuff out there these days is totally undoable by the general population. I like to try to appeal to the people with the average and below average fitness levels because I feel I can make the most difference by helping them. Um, and yeah, you may be the only woman who loves push ups! HA! Your students must love you! Thanks for coming by and taking the time to comment!

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