Day 2!

01 Nov Day 2!

Hello, hello, hello my friends!

It’s Day 2 of our 21-Days Before Thanksgiving Walk Challenge.  It’s so good knowing we are a big, happy group.  The proof of this was all over Facebook last night.  Oh my!  I had to calm down to get myself to sleep.  I had wayyyy too much fun.  THANK YOU ALL for spending time with me.  Words are just not enough.  I need to reach out and HUG, HUG, HUG each of you!

OK … on to the Challenge!

Assignment today:

Walk 1 Mile plus add Firming Exercises for the Upper Body!

So let’s break it down …

Regarding the Mile: you can wear a Step Counter/Pedometer and walk 2,000 steps!  2,000 steps are approximately 1 Mile! OR you can walk outdoors OR on a treadmill.  And of course, you have many choices with our Walk at Home miles on DVD’s, and in the Walk Club!  Click here for more information on the Walk Club!

Now let’s make this 1 Mile walk today a REALLY BIG Mile! Add 2 small doses of BOOSTED walking!  If you haven’t been introduced to Boosted Walking, it’s easy to do …. just be sure you are past the walk warm up part of your mile so leg muscles are ready for the increased intensity which is a great calorie BOOST!  About 1/2 way into the mile (about 7 or 8 minutes) start some very short intervals of Boosted Walking.  All you do is pick up your feet a little higher – similar to a gentle jog for 16 counts. Return to the brisk walk for 2 or 3 minutes and then BOOST 16 counts again.  Leg muscles get the message to call for more oxygen, and you fire up the whole body with strong circulation.  It’s so healthy.  You’ll want to BOOST BOOST BOOST!!!

Next, Click here to watch the videos that show exercises for the arms and upper body.  The videos are posted so that you can learn how to perform the exercises.  Once you view the videos, follow this plan:

UPPER BODY SESSION

for the 21 Days B4 Thanksgiving Walk Challenge!

It takes about 10 minutes to do full session.  Use a Firm Band, Hand Weights or Dumbbells.

SUPER SETS: Arms

• Do 15 repetitions of the Bicep Curls (as shown in the video).  Immediately after – no breaks – do 15 repetitions of Triceps Kick-Backs.  This is one SUPER SET. You went from one muscle group to the opposite muscle group without a rest.  Now you are SUPER SETTING!!!

• Take a 15 second Break

• On to Set 2. Do the same exercises but reduce the count.  Do 10 Bicep Curls and 10 Triceps Kick-Backs.

• Take a 15 second Break

• Then start the final 3rd Set.  Do 7 Bicep Curls and 7 Triceps Kick-Backs.

***Note: when watching the videos, we have 2 versions of a Triceps Kick-Back.  Both work great.  The bent over version has more range of motion.  Choose the best version for you!

SUPER SETS: Chest/Back

• Do 15 repetitions of the Chest Press. If using dumbbells or hand weights, lie down on the floor for a better position to challenge muscle.

• Immediately after the Chest Press do 15 of the Bent Over Row! This is 1 SUPER SET!

• Take a 15 second break

• Super Set #2: 10 Chest Press followed by 10 Bent Over Row

• Take a 15 second break

• Super Set #3: 7 Chest Press followed by  7 Bent Over Row

Don’t you love new ways to train???  Oh, we sound like elite athletes !!!  LOL I love it!  These are the exercises that will keep us FIT for LIFE!

That’s it Walkers …. Day 2 is a snap!

Keep supporting each other on Facebook everybody.  Click here to find us on Facebook! I love watching how kind you are to each other.  Walkers should run the world ….. ooops, I mean walk the world!

HAPPY Walking!

One of my FAV walking buddies – Luv u Bettie!

For this week:

• Monday 3 Miles
• Tuesday 1 Mile plus Upper Body Firming
• Wednesday 3 Miles
• Thursday 1 Mile plus Upper Body Firming
• Friday 3 Miles
• Saturday 1 Mile plus Upper Body Firming
• Sunday DAY OFF – no structured activity, but let us know what you are doing on Facebook!