10-Day Fitness Challenge - Amazon Web Services

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10-Day Fitness Challenge – of 14

10-DayFitness

Challenge

Workout by Stephen Sues.

Introduction

What you will need: (1) light duty resistance band and (1) resistance band door anchor. You can find these online or in stores. Follow instructions for proper set-up.

Next, download an interval timer app for your smartphone and set it up for 40 second work intervals and 20 second rest intervals. If you don’t own a smartphone a wall clock will be just fine.

Each Resistance Workout has 7 exercises. Go through them in order (descriptions to ease confusion are at the end) working for 40 seconds and resting for 20 seconds before moving on. Go through the list twice making it approximately a 14-minute workout.

The workouts will be days 1, 3, 5, 7, and 9.

Days 2, 4, 6, 8, and 10 I would like you to get up, go out and fast walk/slow jog for 10‐15 minutes at least once a day. This only needs to be moderately intense at most, remember your heart is a muscle too and it’s best not to be over‐trained in the beginning stages of any activity regime.

The Workouts

Day 1(Full Body) Day 3(Full Body) Day 5(Lower Body) Day 7(Upper Body) Day 9(Cardio/Core)

Plank Bridge Crunches Plank Plank

Bodyweight Squats Jumping Jacks High Knees Jumping Jacks Bridge

Crunches Bodyweight Squats Bodyweight Squats Band Rows Jumping Jacks

Bridge Band Rows Crunches Band Shoulder Raises High Knees/Marching

High Knees/Marching Pushups Bodyweight Squats Band Bicep Curls Bridge

Pushups High Knees Wall Sit Pushups Crunches

Band Rows Plank Bridge Band Triceps

Kickbacks Jumping Jacks




Exercise Descriptions

Core

Plank- position yourself on your knees and elbows making a straight line from the shoulders to theknees, squeeze abs and glutes. Advanced: Go up on toes instead of knees.




Crunches- Laying on back with feet flat on the floor, contract your abs lifting you shoulder blades slightlyoff the floor, hold for one second, and slowly return to the floor. Repeat.




Bridge- Same position as the crunch, keeping your heels glued to the floor contract your glutes and lowback and raise

yourself as high as possible and hold. Try to make a straight line from the knees to the shoulder. Advanced: Try it on just

one leg, and alternate to the other half way through the time (:40 total).




Cardio

Jumping Jacks- Seriously, its jumping jacks☺

High Knees/Marching- Run in place bringing your knees up as high as possible as you perform thisexercise. Hint, I like to

put my hands out in front of me as targets to tap my knees against. If this is complicated or painful try just marching in

place quickly.




Lower Body

Squats‐ Stand with feet shoulder width apart squat down keeping the heels on the floor and your backstraight and return up contracting your glutes. Touching your elbows to your knees is a good practice for how deep you should be going.




Bridges- Same as the bridges described in the Core exercises, except you need to pulse up and down.You can also advance this exercise by going single leg.




Wall Sit- Lean against a wall keeping your shoulders and head against the wall. Bend your knees anddrop your hips low

as if you were squatting and hold the position. Do not go below 90 degrees. If this hurts the knees distance your feet

further from thewall or don’t go as low.




Upper Body

Pushups‐ Do pushups on your knees and make sure your hips are not up in the air. Do not go lower thana 90 degree bend in the elbows.




Band rows- With your resistance band secured to the door jam, stand erect and pull the band keepingthe shoulders down and back (Do not shrug). Release and repeat.




Band Shoulder Raises- Facing away from the door hold the band at your side keeping your armsstraight, raise them out

in front of you then return to thestarting position.




Band Triceps Kickbacks- Facing the door, hinge over at the hips and straighten your arms behind youstretching the band. Slowly flex your elbows to 90 degrees then return to straight.




Band Bicep Curls- Facing the door, keep the elbows glued to your sides at 90 degrees. Flex your elbowsup towards your shoulders and return slowly to the starting position.




10-Day Fitness Challenge - Amazon Web Services

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