Week 4 - Day 3 - Last day but keep your fitness journey going!

Today is the last day of your free fitness Challenge. I hope you enjoyed it as much as I did. Try to keep exercising regularly.  The challenge is done, but you can find more than 150 different routines on my Instagram and I will keep feeding this page with new workouts.

Did you know that the American College of Sport Medicine recommends 150 minutes of moderate intensity physical activity per week (a little bit less if you increase the intensity)? That’s 30 minutes of exercise a day, 5 days a week. This is a MINIMUM but don’t get scared, walking counts as a physical activity! So don’t forget to use the stairs instead of the elevator, maybe park a little further from your job and then walk to your favorite lunch spot.

As I said in the begining of the Challenge:

I like combinating moderate and vigorous intensity activities. That’s why I love small but intense circuit routines (easy to fit in a busy schedule) combined with aerobic activities like cycling, swimming, jogging, yoga, pilates, hiking, (or elliptical trainer, stairmaster, spinning if you like going to the gym)… These can be great and fun varied activities, training many different muscle groups and can be done at moderate pace.

 

Suggested weekly schedule:

Monday: circuit workout – legs and abs

Tuesday: your choice of aerobic activity

Wednesday: circuit workout – legs and arms

Thursday: your choice of aerobic activity

Friday: circuit workout – legs and abs

Saturday: your choice of aerobic activity

Sunday: rest or aerobic activities

 

Let's keep your fitness journey going!

Fitness challenge ~ abs, arms and legs 


Scissor and lower legs

Lie straight on your back with your legs straight up in the air. The legs have to stay relatively straight the whole time. For support, take your hands and place them on the sides. Flex your lower abdominal and open your straight legs, bring then back in the middle, then lower the right leg to the floor, bring it back up and do the same with the left leg. Repeat (open both legs, lower right leg, lower left leg). Retain the tension on the abs before lowering your leg. You need to keep complete control through the whole exercise.

 

Tabletop knee raises

Get into a tabletop position with your hands directly under your shoulders, your fingers spread facing your feet, and your chin up. Work to keep your pelvis pushed up so that your torso and legs create a line parallel to the floor. From this position lift your right knee up. Bring it back into tabletop. alternate legs every 2 knee raise.

  

Fire hydrant variation

Get down on all fours with your palms under your shoulders and your knees straight down from hips. Lift your knees off the ground, balancing your lower body on your toes for the whole exercise. Lift your right leg to the side, keeping your knee bent. Bring your leg back in and then out again. Then do same move lifting your left leg out to your left side.

 

Side plank, elbow to knee

Start in side plank position. Lie on your right side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder. With your abdominals gently contracted, lift your hips off the floor, maintaining the line. Then, bring the knee of your top leg and the elbow of your top arm together, crunching your side waist. Try not to lean forward or backward. Repeat and switch side

 

Cobra push-ups

Lay down on the floor with your chest and thighs flat to the ground. Place your palms against the ground outside your shoulders. Keep the lower half of your body against the ground, engage your abs and push your upper body up off the ground. Breath deeply and Hold for a few seconds then lower yourself back down to the ground. Repeat.

  

Let us know how you enjoyed the Challenge in the comment section bellow. 

Thanks for following Our Fit Family Life and for being part of it! See you soon!

Know your limits and tune-in to your body. You know your body better than anyone. These are guidelines and you must make the final decision. Always consult your Doctor before starting any new workout regimen. If you just had a baby, work with your doctor to determine the best time to begin adding abdominal exercise to your postpartum exercise routine. Take into consideration your individual level of experience and training before attempting any workout describe in this website. Our Fit Family Life and any associated persons are not liable for any injuries directly or indirectly caused by the use of the exercises and/or programs contained in this website.