30 Days to Summer Fabulousness

I'm not proud to admit it...but I have fallen off the wagon. Not quite a Kirstie Allen type fall, more of a Beyonce eating Popeye's every once in a while type stumble (and we know how tragic that can be). But with the summer knocking on my door, I have no choice but to pick my pudgy behind up and pretty much push the wagon...hey, no pain, no gain.
(And since my Facebook and Twitter friends want to know how they too can be Summer Fabulous, I decided to post my workout and my progress on my blog! )

In comes the 30 Day Challenge to Summer Fabulousness...

This is both a mind and body challenge because what's one without the other? It definitely ain't fabulous!

The Workout

-Strengthening-

The workout consists of both cardio and sculpting several times a week...Alternate cardio and sculpting workouts and rest on the fourth day.

The sculpting workouts are circuit workouts, which means that you don't get to rest in between exercises. Just keep going! After the last move, rest for up to 3 minute and then repeat the circut. Run through the entire circuit 3 or 4 times.

Circuit Exercises

What you'll need:

A 2lb to 4lb medicine ball and a step or bench

(If you don't have these items, go buy them or if times are tight DIY and get creative!)

1. Squat Thrust with Row - 10 reps

[A]Stand with feet wider than shoulders and hold a weighted ball in both hands in front of your chest. Lower into a squat and place ball on floor in line under shoulders. Keeping hands on the ball, step or hop feet back.

[B]Hop feet in, then bring the ball toward your abs. (Maintain the natural curve of your spine; don't hunch.) Lower ball to floor again and repeat.

2. Dead Lift to Hip Opener - 16 reps (8 on both sides)

[A]Hold a weighted ball in both hands in front of your chest. Lift right foot and slowly extend right leg back as you bend over from hips and reach ball forward so your arms and leg are parallel to the floor.

[B]Rise up to starting position and repeat. Do 10 reps, then switch sides to complete set. Next, repeat move on left leg, but keep right leg and arms extended as you rotate your hips and shoulders to the right as far as you can. Lower them so they're parallel to the floor and repeat

3. Four Count Push-Up - 10 reps

[A]Get in push-up position on toes or knees and place hands slightly wider than shoulders.

[B]Lower halfway down, squeezing shoulder blades together, then lower until your chest touches the floor. Press up halfway, then extend arms completely and draw your shoulder blades apart to complete 1 rep.

4. Single Leg Skater Squat - 10 reps

[A]Hold a weighted ball in both hands in front of chest. Lift right leg, knee bent, behind you and extend arms forward.


[B]Find your balance here, then lower into a squat on left leg. (The stronger you are, the lower you'll be able to go.) Rise up to starting position and repeat with other leg to complete 1 rep.




5. Scissor Lunge - 10 reps (5 on each side)
[A]Stand with feet together, then jump left foot forward and right foot back (arms move in opposition to legs).



[B]Jump up and reverse legs, so right foot is forward and left is back. Jump up again, switching legs one more time, and lower into a lunge. Rise up and continue jumping legs forward and back, then lunging on the third jump


6. Sprinter - 10 Reps
[A]Lie faceup and raise legs a few inches off floor. Sit up, bringing left elbow to right knee.


[B]Lie down all the way and repeat, this time bringing right elbow to left knee to complete 1 rep.


7. Plyo Plank - 8 reps
[A]Get on floor with feet wide, hands shoulder-width apart.

[B]Hop feet up to the left of your hands, then hop back and repeat to the right to complete 1 rep.



8. Tabata Squat - 8 reps[A]Place a weighted ball on a step and stand just in front of it with feet slightly wider than shoulders. Lower into a squat as you extend arms forward and try to touch your butt to the ball (if you can go all the way to the step, remove the ball).

[B]Stand up quickly, bringing arms down and behind you. Lift your chest and squeeze your glutes tight as you push your hips forward. Repeat for 20 seconds, then rest for 10 seconds to complete 1 rep

-Cardio-

Get on a treadmill, an bike, a stair climber, anything! Program your workout to provide impact and be no less than 35 minutes. Here's an example of my cardio workout...

This workout is not designed for a hardcore gym enthusiast. It's not made for Olympians. It's simply for people that just don't wanna be fat. The workout isn't hard. It's the commitment that's the challenge!

So to help you on your journey, keep a journal! Tell yourself how proud you are that you made it through another workout. Motivate yourself knowing that in 30 days you'll have a slimmer tummy, a firmer butt, or a smaller jean size.

On your "off" day, do something mentally stimulating that adds positivity to your life. (Charity work, read a book, call an old friend, etc.)

And after 30 Days, heck, do you what you want! Kidding! This is a plan to help you begin your way to a better lifestyle.

Diet
As far as what you eat...moderation is key. If you feel guilty for purchasing it or scarfing it down, then you probably shouldn't be eating it. Use your common sense. And if that doesn't work, please remember that if it comes with fries it ain't healthy.

Mental Health
Lent is not the only time that you have to fast or give up something that may be holding you back from being your best self. Addictions hold us back. Choose one thing to give up while you're working on being fabulous! I'm giving up hot chocolate which is my morning ritual. I'll let you know how it goes!

Have fun and be fabulous!

This workout and images are courtesy of Shape Magazine (www.shape.com). If you feel it's not challenging enough or you need more, visit them and look up something that's perfect for you!