Fitness Fellowship- Day 22

Warm up: Quick warm up in order to complete the workout in the hour time. High Knees, Jumping jacks, butt kicks, etc...anything to get your heart rate up

Workout:

3x

Alternate 1 min cardio, 1 min exercise (lower body day)...do the cardio together and do stations for the exercises

Ex:

1. Barbell straight leg deadlift
2. Wall sits
3. Planks
4. Step Ups holding dumbbell
5. Lunges with one foot behind you on chair

Cardio:

1. Mountain climbers
2. Jumping Jacks
3. Tip toes cross jumps
4. High Knees
5. Weighted jump ropes (small dumbbells...3-5 lbs)


Nutrition Tip:

 Choose foods, rich in fiber. You need ( 25 -35 grams of dietary fiber per day). Adding fiber to a diet is easy, just eat plenty of fruits, vegetables and whole grains. A 'fiber one' bar contains 9 grams of fiber in it- for a good snack. Unfortunately it may take your body getting used to that much fiber...it will definitely clean out your system :)

Great article where I got some of my nutrition tips from: http://blog.memorialhcs.org/Memorial-Hospital-Blog/bid/33749/Top-10-Nutrition-Tips-for-2010

Quote of the day:

"It is not the size of the dog in the fight, but the size of the fight in the dog"