The Great Maintain Campaign
November 25 - January 11, 2014
Goal: Maintain your weight from Thanksgiving - New Year’s
How: Weigh in- November 25 - 27
Weigh out - Jan 2 - 11
What Maintain or lose weight and you WIN!
When Attend Bootcamp classes- (or do home workouts)
Where: Monday & Wednesday 6:00 PM
Normandale Hills Elementary
Tuesday & Thursday 6:00 AM & 8:40 AM &
Saturday 7:30 AM Platinum Dance Center
Cost: Seven weeks, 36 - cutting edge,fat burning classes, 2 weigh-ins (confidential), nutrition plan, recipes, fitness journal, wellness blog, and so much more..
$139 ($450 value)
Who: Everyone! Get a head start on the New Year’s Resolutions! From novice to athlete.
Contact: Shannon @ BzBodyFitness@mac.com, 612.619.6721
Like me & join on Facebook
Thursday, November 14, 2013
Wednesday, November 13, 2013
Everybody Gives Thanks.. Why not Give PLANKS?
Here is what you need to do from now until Thanksgiving..
An 18 day regime that will have you stronger and tighter in the abs, allowing for less stretching, sagging, and room for STUFFING!
Day 1, TODAY: Hold a Plank 30 Seconds - 3x/day
Day 2 Plank 30 seconds, side plank on elbow 20 seconds ea side - 2x/day
Day 3 Plank 40 seconds, side planks 25 seconds ea 2x/day
Day 4 Plank 45 seconds, Rotate side planks 20 times 2x/day
Day 5 Plank 45 seconds, Rotate side planks 20 times 3x/day
Day 6 REST
Day 7 Plank 50 seconds, Side plank on elbow - pull knee to top arm 10 ea side 2x/day
Day 8 Plank 50 seconds, Side plank on elbow - pull knee to top arm 12 ea side 2x/day
Day 9 Plank 55 seconds, Rotate side planks 20 times, hold side plank 20 seconds ea side 3x/day
Day 10 Plank 60 seconds, Up and down planks from hands to elbows - feet wide 10 times (down, down, up, up = 1 rep) Reverse Plank - on elbows, hold hips/glutes off floor 30 seconds 2x/day
Day 11 Same as day 10 3x/day
Day 12 REST
Day 13 Plank 70 seconds, Hold side plank 30 sec ea side 2x/day
Day 14 Plank 75 seconds, hold side planks 35 sec 2x/day
Day 15 Plank 80 seconds, side plank - thread the needle - top arm reaches under bottom hip - 15 X ea side, Reverse plank 40 seconds
Day 16 Plank 90 seconds, Up and down planks 20 times, hold side planks 40 seconds ea, reverse plank 60 seconds 2x/day
Day 17 Repeat day 16 - 3x
Day 18 **BEFORE THE MEAL **PLANKSGIVING DAY:
HOLD PLANK 100 SECONDS, REVERSE PLANK 60 SECONDS, HOLD SIDE PLANK 60 SECONDS EA, REVERSE PLANK 60 SECONDS, HOLD PLANK 60 SECONDS..
GOOD LUCK STUFFING ANYTHING INTO YOUR BELLY AFTER THAT!
**AFTER THE MEAL ** REPEAT AND ADD UP DOWN PLANKS 20 AT THE END!
THIS IS A SUREFIRE WAY TO PREVENT THE WADDLE, WIGGLE, JIGGLE, AND GOBBLE GOBBLE..
ENJOY -
WORKING ON A "DECK THE BALLS" WORKOUT FOR CHRISTMAS - STILL NEEDS SOME TWEAKING I THINK!?
And truly, I give THANKS to you all! You inspire me, motivate my actions, work my mind and agility to keep me balanced and focused, and most of all give me laughter when nothing else works!
An 18 day regime that will have you stronger and tighter in the abs, allowing for less stretching, sagging, and room for STUFFING!
Day 1, TODAY: Hold a Plank 30 Seconds - 3x/day
Day 2 Plank 30 seconds, side plank on elbow 20 seconds ea side - 2x/day
Day 3 Plank 40 seconds, side planks 25 seconds ea 2x/day
Day 4 Plank 45 seconds, Rotate side planks 20 times 2x/day
Day 5 Plank 45 seconds, Rotate side planks 20 times 3x/day
Day 6 REST
Day 7 Plank 50 seconds, Side plank on elbow - pull knee to top arm 10 ea side 2x/day
Day 8 Plank 50 seconds, Side plank on elbow - pull knee to top arm 12 ea side 2x/day
Day 9 Plank 55 seconds, Rotate side planks 20 times, hold side plank 20 seconds ea side 3x/day
Day 10 Plank 60 seconds, Up and down planks from hands to elbows - feet wide 10 times (down, down, up, up = 1 rep) Reverse Plank - on elbows, hold hips/glutes off floor 30 seconds 2x/day
Day 11 Same as day 10 3x/day
Day 12 REST
Day 13 Plank 70 seconds, Hold side plank 30 sec ea side 2x/day
Day 14 Plank 75 seconds, hold side planks 35 sec 2x/day
Day 15 Plank 80 seconds, side plank - thread the needle - top arm reaches under bottom hip - 15 X ea side, Reverse plank 40 seconds
Day 16 Plank 90 seconds, Up and down planks 20 times, hold side planks 40 seconds ea, reverse plank 60 seconds 2x/day
Day 17 Repeat day 16 - 3x
Day 18 **BEFORE THE MEAL **PLANKSGIVING DAY:
HOLD PLANK 100 SECONDS, REVERSE PLANK 60 SECONDS, HOLD SIDE PLANK 60 SECONDS EA, REVERSE PLANK 60 SECONDS, HOLD PLANK 60 SECONDS..
GOOD LUCK STUFFING ANYTHING INTO YOUR BELLY AFTER THAT!
**AFTER THE MEAL ** REPEAT AND ADD UP DOWN PLANKS 20 AT THE END!
THIS IS A SUREFIRE WAY TO PREVENT THE WADDLE, WIGGLE, JIGGLE, AND GOBBLE GOBBLE..
ENJOY -
WORKING ON A "DECK THE BALLS" WORKOUT FOR CHRISTMAS - STILL NEEDS SOME TWEAKING I THINK!?
And truly, I give THANKS to you all! You inspire me, motivate my actions, work my mind and agility to keep me balanced and focused, and most of all give me laughter when nothing else works!
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