Day 14 – Finish Strong! 💪🏾

Hey you. Yes you. YOU did it! We’ve made it to Day 14 and it’s time to bring it home with a strong finish. The most exciting part of this journey for me has been the interaction with participants. Not every day was easy, nor was every day hard…but with the ebb and flow of life, we’re here. Today we’re going full speed on a full body session.

If you can get into the gym today, this 45 minute full body guide will get the blood flowing and really help you feel great with an energy burst afterwards.

For today and going forward, here’s a guide chart for home exercises when #gymlife just ain’t happening! 🤷🏾‍♂️

Make this your best workout of the challenge and break the tape in style!

If you’re enjoying my coaching and guidance thus far and would like to continue working with me after the trial, click here to view my pricing guide:

Day 13 – Full Throttle

Hello #fitfam! We have only 2 workouts left of our 14-Day Challenge…the rubber has met the road. Over the course of week 2, we’ve increased our workload and decreased rest days. When you’ve got goals in mind, sometimes you have to adjust to make them happen. The soreness you feel is temporary but it’s worth it, you want this, your goals are more important than a little discomfort and you truly believe the work is paying off. I do too!

Today we’re going full throttle, giving your entire body that work. Start with a solid sttetching session to loosen up, add heat, if possible, to increase elasticity in joints and muscles.

Complete 10 minutes of treadmill ‘pacers’ to get your cardio started.

This first visual is geared to using your body weight to workout, execute all 8 calisthenics today.

The next visual is for weighted exercises, it’s your choice but do the entire chart!

Finish with 5*20 secs sprints on the row machine.

Check in below!

If you’re enjoying my coaching and guidance thus far and would like to continue working with me after the trial, click here to view my pricing guide:

Day 12 – AB-solute Effort

On the twelth day, we assault our ABs! At this point, we’ve built a strong routine and familiarized ourselves with different exercises and techniques to enhance our results. As I stated at the start, your sense of wellness as we approach our home stretch has increased and you know you’ve done the work. In addition, a bit of weight loss has occurred…5 lbs is a lot. Maybe you’ve lost more! Whether you have or haven’t lost anything, your effort is the most important component of the program.

We shift back to AB work today and I assure you, you’ll love the feeling. Due to the increase in workout days and repetitions, I suggest that you spend more time stretching and even apply heat prior to working out. Some visuals for suggested stretches is now available on the ‘Services’ page. Post workout, icing is best for soothing. Do not use heat for post workout soreness as it actually encourages swelling.

Start your workout with a good 15 minute ‘Pacers’ session on the treadmill.

Select 6 exercises from the following visuals to complete:

To wrap up your session, complete 10 minutes on the recumbent bike using a resistance of at least 5.

Seize the day #fitfam!!!

If you’re enjoying my coaching and guidance thus far and would like to continue working with me after the trial, click here to view my pricing guide:

Day 11 – Armed and Ready

Hey there #fitfam, we have 4 days remaining in the challenge and today will be a great gauge of your progress. The upper body exercises that I’ll share are intended push you to your limits and show that you are developing strength across your entire body.

Start with a good stretch and if possible, apply heat prior working out to really loosen things up. Then use ice after the workout to soothe the aches and pains.

These charts provide a visual representation of each exercise you can use today to enhance your upper body. Safe for ladies too!

Arms:

Chest:

Select 3 exercises from the arms graphic and 2-3 from the chest graphic. 3*10 for arms, 3*8 for chest.

Complete your workout with 20 minutes of pacers on the bike or treadmill. (2 mins moderate, 1 min vigorous, alternating)

Have a great workout!

If you’re enjoying my coaching and guidance thus far and would like to continue working with me after the trial, click here to view my pricing guide:

Day 10 – Lower The Boom

Great day to you all #fitfam! We are marching through this journey together and each day is better than the last. 

On Day 9, we recovered from a very taxing weekend regimen that worked your entire body, even your mind – after a week of moderate strain, we pushed ourselves for two consecutive days and that required mental toughness. I’m proud of you for pushing through. It’s back to go time and on the this day, we will challenge our legs to overcome fatigue and reach new benchmarks. Shoot for 3 affirmation periods today, I recommend meditation immediately after reading today’s assignment.

The Workout:

20 minutes on the treadmill, 4-5 incline, 3.0 pace – walk for 2 mins. Increase pace to 4-4.5 and trot/run for 1 minute. Alternate walk and trot until 20 minutes is exhausted.

Leg Extension – 4*8

Upright Leg Curl – 4*8

Leg press – 3*10

Squats (weighted) – 3*10

Squat Jumps (no weight) – 4*8

Hip Abductor/Adductor Machine – 2*10 ea

Wrap up your workout with 15-20 minutes on the treadmill, upright or recumbent bike. Check in below!

If you’re enjoying my coaching and guidance thus far and would like to continue working with me after the trial, click here to view my pricing guide:

Day 9 – Take A Break

Yes, you’re reading this right, today is a rest day. I’m leaving it to you all to use this day as you see fit. Remember, there are no cheat days, but reward you rigorous weekend work with a treat. 🥳

There’s only 4 workout days remaining and all 4 will be intense, so enjoy this brief break from the grind today!