Wednesday, June 1, 2011

40 Day Fitness Challenge and RESULTS!!!

Before: December 2010
After: May 2011

We just completed a 40 Day Challenge with our awesome trainer Willie Woods of Iron Core Fit. It was nothing drastic. There were a few basic rules:
  1. Workout, Rest, or Attend Class
  2. Isn't he cute? !
  3. Eat 6 meals (include protein and good fats) per day including pre/post workout meals
  4. Take Supplements
  5. Drink half your body weight in ounces of water
We did strength training 5 times per week and really focused on increasing our protein intake, severely decreasing our consumption of sugar and excess carbohydrates.

Here's an example of one of our workouts:

Warm-up/Activation exercises
Core
  • wall ball crunches 2 x20
  • low plank 2 x30 seconds
  • yoga abs x30 each side
  • superman x15
Joint
  • Peeing Dog: side up/down x15, kick back x20, karate kicks x20
Strength: 3 sets 45 seconds on/15 seconds rest
1a. KB swing
1b. KB pullover
1c. plank circles x5 each direction on ball

2a. clean/squat/press x3 each side
2b. KB floor chest press
2c. wall sit

3a. pulldown
3b. crabwalk
3c. side-lying tricep extension

4a. hi pull + drop squat
4b. figure 8
4c. renegade row

Finisher (to keep the metabolism revving!): 2x500 meter row

But we definitely saw some incredible results! In just 40 days we lost 18 lbs. (Brandon-11 lbs., Jenny-7 lbs.) and over 16 inches (Brandon-6", Jenny-10.25")!!!

Not only that, we improved our hand-eye coordination and overall strength in our pre and post testing. We're going to keep going though!


Want more fitness inspiration? Here's a post from one of my favorite blogs: Rage Against the Minivan

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1 Comments:

At June 3, 2011 at 9:26 PM , Blogger Danish4ever said...

Awesome! You guys will inspire me to do "something" and hopefully regain my "girlish" figure. Go! "Team Brenny"! :)

 

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