30 Day Raw Fitness Challenge - Exercise Guidelines & W.O.W.

Here we go people! 30 Days to Re-Vamp Your Health! So, I was hoping to get this post up yesterday, but we experienced 'hurricane-like' storms here in my area of Parkville, MD this past Friday. So when I returned from my vacation down at the ocean, I returned to no power, no air conditioning, 93 degrees in my house, all of my refrigerator food warm, and so on...we may not get our power back until FRIDAY which would be 7 whole days. Let's just say I look pretty fabulous right now...sarcasm... I WILL DO MY BEST TO GET POSTS UP ON RAWFITNESSTV.COM and FACEBOOK to keep this challenge going during this time of challenge due to power outages! I promise:)

BUT!!!!! Let's get our workout in still. I need your motivation people, in times like this, it's so easy to find an excuse NOT to get a workout in, but just 10 minutes...start there and see where it goes! So let's help each other out in this 30 day challenge! The previous post defines the 'Nutritional Guidelines' for the 30 day challenge, so please print those out and put on your refrigerator or somewhere you view daily. View 'Exercise Guidelines' below.

  1. Log in 3-7 workouts per week on our Get Fit with RawFitnessChick Facebook Page
  2. I will post a Workout of the Week (W.O.W.) on Sunday for you to do throughout the week. Make sure you give your muscles 24 hours to recover and rebuild. So do 'cardio' (run, jog, bike, aerobics, zumba, etc) in between strength training days or the W.O.W. days.
  3. If you're a beginner start with 3 workouts per week as your goal and add 1 additional workout every 1-2 weeks until you reach 5-7 workouts per week. A workout can be as short as 10 minutes. ANYTHING IS BETTER THAN NOTHING. Listen to your body. If you're exhausted, do something less intense or give your body a break that day. Just try to get at least 3 workouts in per week. And space them out every 1-2 days. Try to get a workout completed at least every 1-2 days.
  4. Have a combination of 'cardio' and 'strength' workouts. If you are already lean and are looking to build lean muscle mass, your weekly cardio:strength workout ratio will be leaning more towards strength training and less time on the cardio aspect. If you want to shed excess body fat, lose weight, slim and tone up...aim to do 3-5 workouts per week that involve strength training to build or maintain lean muscle, and aim to do 3-7 workouts that involve cardio every week. I usually combine my strength and cardio into one workout, I complete my strength training first...then hop on the 'arc trainer' or 'elliptical' for 20 minutes of 'cardio intervals' (30 seconds of all-out-effort, 30 seconds of active recovery). Great way to blast fat & increase your metabolism!
  5. If you're intermediate-advanced. Don't workout more than 60 minutes at-a-time. WHY??? Because when you workout more than 60 minutes, your body will begin to produce cortisol because it is 'stressed'. Cortisol is a hormone linked to belly fat. You can get in a great workout in 60 minutes or less, trust me! If you aren't seeing results from your workouts, don't increase the duration of your workouts, increase the intensity and take a look at your diet. No matter how hard you workout, if your diet isn't on track, then you'll have extreme difficulty achieving your fitness goals.
  6. If you're pressed for time or just plain tired and don't have the motivation. Get up and do at least 10 minutes of exercise for me! I don't care what your excuse is...everyone has 10 minutes to spare! And if all you've got is 10 minutes, just increase the intensity and give it your all for that 10 minutes...then get on with your day!
  7. AGAIN...POST YOUR WORKOUTS ON THE GET FIT WITH RAWFITNESSCHICK FACEBOOK PAGE!
    1. Do the W.O.W. that I post or your own workout.
    2. If you have the time, try to post what you did for your workout on the Facebook Page to help give others ideas and motivation!
    3. Also, post your workouts on your twitter account and use hashtag #rawfitnesschallenge if you wish to:)

Workout of the Week: W.O.W.

"Building a Foundation" - This workout will use basic body weight moves, strengthening and toning moves, and incorporate a cardio-endurance aspect. Beginner's, listen to your body, take your time, and just do your best, shoot for 1-2 rounds and if you get through 3 rounds, WAY TO GO! Intermediate & Advanced - aim to do 2-3 rounds and use alternative or less intense moves when necessary. EVERYONE, I want you to focus on form over 'just getting through it'. Our goal is to build a foundation of strength and endurance. Push yourself, but when you lose form...that means you hit your max for that move. Take a breather and move on!

Circuit: Perform 1-3 rounds. Do each 'move' for no more than 50 seconds. Take a quick 10 second break and move onto the next move immediately. Therefore you will spend 1 minute on each move, including rest. If you perform 3 whole rounds, it will be about a 30 minute workout. I have give you 'goals' to hit in terms of # of reps for each exercise. Try to get as many reps per exercise in that 50 seconds. Use a stopwatch or interval timer app on your phone. Perform 1 round straight through, take a quick breather, and perform a second and third round if you can. Remember form is the priority as well as listening to your body.

  1. 100 High Knee Jump Rope Skips (Perform high knees while jumping rope/or just high knees if you don't have a jump rope)
  2. 15 Reps Push Ups (Advanced: Feet elevated on chair; Intermediate: On toes; Beginner's: On knees)
  3. 100 High Knee Jump Rope Skips
  4. 50 Reps Jump Squat (Sit down into a squat with feet shoulder width apart, tap floor, power up and jump up)
  5. 100 High Knee Jump Rope Skips
  6. 100 Mountain Climbers (Get into a push up position, tuck one knee into chest, hop/switch feet, 1 hop = 1 rep)
  7. 100 High Knee Jump Rope Skips
  8. 30-40 Reps Dips off a Chair
  9. 100 High Knee Jump Rope Skips
  10. 50 Reps Plank Jacks (Get into plank position on your elbows and toes, jump feet out and together similar to motion you do with feet when doing jumping jacks, 1 hop out and together = 1 rep)

Click on the exercise to be taken to a youtube video showing the exercise move if you aren't familiar with what the exercise is. Make sure to have a nice big bottle of water nearby and write down how many reps you get per exercise and how many rounds you get done. Then post your results on our 30 Day RawFitnessChallenge Facebook Page! Keep a journal of your workout results so you can track your progress!

Disclaimer: I am not a nutritionist or a doctor. What I write in my blogposts is simply information that I have gathered over the years from reading and researching several health related topics from credible resources as well as personal experiences. I urge you to consult with a physician before changing your diet. The purpose of my blogposts are to share my experiences and fitness knowledge with everyone I possibly can to help others in their journey to improve their state of well-being.

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