25 Days of FITNESS: Day 15

:25 DAYS of FITNESS

:Week 2- Strength Conditioning

:DAY 15

For 25 days I will upload a 25 minute exercise for you.

Strength Training

This week we will focus on strength training. Most exercises you will only use your body-weight, however, there may be a time in which weights are needed.As we are in our third week things will become a bit more challenging as well. Don’t worry, you got this! 

Warm-Up: 5 Minutes

• High Knees: 1 minute 
• Jumping Jacks : 1 minute 
• Mountain Climbers: 1 minute 
• Jump Squats : 1 minute 
• Skaters: 1 minute

Exercise : Strength Training- Lower Body

• Wall Sit w/One Leg out: 1 minute (30 seconds R Leg & 30 seconds L Leg) (15 sec rest)
• Burpees w/Push-Up : 1 minute (10 sec rest)
• V-Ups: 1 minute (10 sec rest)
• Bird Dog : 1 side, 30 seconds  (10 sec rest)
• Low Jump Squats: 1 minute (10 sec rest)
• Bird Dog : Other side, 30 seconds  (10 sec rest)
• Frog Hop: 1 minute (10 sec rest)
• Leg Raises: 1 minute 

Repeat 2x

  1 Minute Rest B/W Each Set.

Be sure to eat a healthy well-balanced meal  and continue any additional self-care treatments. 

Ways to connect:

• Mention me on Twitter if you loved this workout!
• Head over to my Instagram for daily post!

BE HAPPY – BE HEALTHY – BEY YOU

 

 

 

25 Days of FITNESS: Day 14

:25 DAYS of FITNESS

:Week 2- Body Conditioning

:DAY 14

For 25 days I will upload a 25 minute exercise for you.

Stretch and Slow Down

 Today we will focus on stretching and slowing things down a bit.                  

Yoga 

• Class: Locate a local Yoga studio in your area and join them for a 30 minute- 1 hour Yoga session. 
• At Home: Practice active stretching and complete a 20 minute Yoga video of your choice.

Be sure to eat a healthy well-balanced meal  and continue any additional self-care treatments. 

Ways to connect:

• Mention me on Twitter if you loved this workout!
• Head over to my Instagram for daily post!

BE HAPPY – BE HEALTHY – BEY YOU

 

 

 

25 Days of FITNESS: Day 13

:25 DAYS of FITNESS

:Week 2- Body Conditioning

:DAY 13

For 25 days I will upload a 25 minute exercise for you.

Warm Up: 5 minutes

5 Warm-up:  This can be done at the gym, home or a  neighborhood run.Also, Browse my blog for options!

Get Water & Rest for 1-2 minutes. Do not sit down, keep moving!                     

Bodyweight Toning: Should take no more than 15 Minutes to complete. (However, the time is yours.)

• Push-up: 15
•  Tricep Hold: 1 minute
• Quick Feet : 1 minute
• Push-Up: 1 minute
• Jumping Lunge: 15 (only count one side)

Repeat 2x

Total time: 15 minutes

ABS:10 Minutes

Forearm Plank: 1 minute
Alternate Knee to Opposite elbow Plank: 30 seconds
Side Plank(R): 1 minute
Side Plank Dips: 30 seconds
Alternate knee to Elbow Plank: 30 seconds                                                    Side Plank (L) : 1 minute                   Side Plank Dips: 30 seconds     

Repeat 1x

Total time:10 Minutes

Be sure to stretch after and eat a healthy well balanced meal. 

Ways to connect:

• Mention me on Twitter if you loved this workout!
• Head over to my Instagram for daily post!

BE HAPPY – BE HEALTHY – BEY YOU

 

 

 

25 Days of FITNESS: Day 12

:25 DAYS of FITNESS

:Week 2- Body Conditioning

:DAY 12

For 25 days I will upload a 25 minute exercise for you.

Warm Up: 5 minutes

5 Minute Run/Jog:  This can be done at the gym or in your neighborhood. Get moving!

Get Water & Rest for 1-2 minutes. Do not sit down, keep moving!                     

Bodyweight Toning: Should take no more than 15 Minutes to complete. (However, the time is yours.)

• Sumo squats: 15
• Side lunge ( L) :  15
• Wall Sit :1 minute
• Side Lunge ( R): 15
• Planks shoulder Tap w/Push-up: 1 minute

Repeat 2x

Total time: 15 minutes

ABS:10 Minutes

V-ups: 1 minute
V-up Hold: 30 seconds
Plank Side dips: 1 minute
Plank Hands: 30 seconds
Toe touches: 1 minute                                6 inch Hold: 1 minute               

Repeat 1x

Total time:10 Minutes

Be sure to stretch after and eat a healthy well balanced meal. 

Ways to connect:

• Mention me on Twitter if you loved this workout!
• Head over to my Instagram for daily post!

BE HAPPY – BE HEALTHY – BEY YOU

 

 

 

25 Days of FITNESS: Day 11

:25 DAYS of FITNESS

:Week 2- Body Conditioning

:DAY 11

For 25 days I will upload a 25 minute exercise for you.

Warm Up: 5 minutes

5 Minute Jump Rope:  YES JUMP ROPE! (1 minute on, 15 second rest)

Get Water & Rest for 1-2 minutes. Do not sit down, keep moving!                     

Body Weight Toning: Should take no more than 15 Minutes to complete. (However, the time is yours.)

• Burpee: 15
• Lateral Plank Walk: 45 Seconds on 15 seconds off
• Knee Squats: 25
• Mountain Climbers: 45 Seconds on 15 seconds off
• Half Burpee: 1 minute
• Bear Crawl: 1 Minute

Repeat 2x

Total time: 15 minutes

ABS: 10 Minutes

-Side Plank Star (R): 1 minute
-Forearm Plank: 30 seconds
-Side Plank Star (L): 1 minute
-Forearm Plank: 30 seconds
-Super Man: 1 minute                                                                                                                      —-–Plank Pulse (Elbow) : 1 minute               

Repeat 1x

Total time:10 Minutes

Be sure to stretch after and eat a healthy well balanced meal. 

Ways to connect:

• Mention me on Twitter if you loved this workout!
• Head over to my Instagram for daily post!

BE HAPPY – BE HEALTHY – BEY YOU

 

 

 

25 Days of FITNESS: Day 10

:25 DAYS of FITNESS

:Week 2- Body Conditioning

:DAY 10

For 25 days I will upload a 25 minute exercise for you.

Warm Up: 5 Minutes

5 Minute Sprint:  This can be done at the gym or in your neighborhood. Get moving!

Get Water & Rest for 1-2 minutes. Do not sit down, keep moving!                     

Body Weight Toning: Should take no more than 15 Minutes to complete. (However, the time is yours.)

• Push-Ups: 15 reps
• Side Kick (R): 1 minute
• Plank Toe Tap :15 reps (only count one side)
• Side Kick (L): 1 minute
• Push Ups: 15  reps
• Alternate Side Kick: 1 minute

Repeat 2x

Total time: 15 minutes ( However, the time is yours)

 

ABS:10 Minutes

Crunches: 1 minute
Reverse Crunches: 1 minute
Toe Touches : 1 minute
Reverse Crunches: 1 minute                                                                                                               V-Ups: 1 minute               

Repeat 1x

Total time:10 Minutes

Be sure to stretch after and eat a healthy well-balanced meal. 

Ways to connect:

• Mention me on Twitter if you loved this workout!
• Head over to my Instagram for daily post!

BE HAPPY – BE HEALTHY – BEY YOU

 

 

 

25 Days of FITNESS: Day 9

:25 DAYS of FITNESS

:Week 2- Body Conditioning

:DAY 9

For 25 days I will upload a 25 minute exercise for you.

Warm Up: 5 minutes

5 Minute Run/Jog:  This can be done at the gym or in your neighborhood. Get moving!

Get Water & Rest for 1-2 minutes. Do not sit down, keep moving!                     

Bodyweight Toning: Should take no more than 15 Minutes to complete. (However, the time is yours.)

• Tricep Dips: 15
• Walking Lunges : 1 minute
• Plank Toe Tap :15 (only count one side)
• Box Jumps: 1 minute
• Lateral Plank Walks: 15 (only count one side)

Repeat 2x

Total time: 15 minutes

ABS:10 Minutes

Side Plank Star (R): 1 minute
Forearm Plank: 30 seconds
Side Plank Star (L): 1 minute
Forearm Plank: 30 seconds
Super Man: 1 minute                                  Plank Pulse (Elbow) : 1 minute               

Repeat 1x

Total time:10 Minutes

Be sure to stretch after and eat a healthy well balanced meal. 

Ways to connect:

• Mention me on Twitter if you loved this workout!
• Head over to my Instagram for daily post!

BE HAPPY – BE HEALTHY – BEY YOU

 

 

 

25 Days of FITNESS: Day 8

:25 DAYS of FITNESS

:Week 2- Body Conditioning

:DAY 8

For 25 days I will upload a 25 minute exercise for you.

Warm Up: 5 minutes

5 Minute Jog/Run:  This can be done at the gym or in your neighborhood. You must challenge yourself today!

Get Water & Rest for 1-2 minutes. Do not sit down, keep moving!                     

Bodyweight Toning: Should take no more than 15 Minutes to complete. (However, the time is yours.)

• Full Burpee: 45 seconds on- 15 second rest.
• 25 Sumo Squats: 45 seconds on- 15 second rest.
• 25 Jumping Lunges (only counting 1 leg) :
• 15 Push-ups: 
• Full Burpee w/hop & Push-Up: 45 seconds on- 15 second rest.

Repeat 2x

Total time: 15 minutes

ABS: 10 MINUTES

Plank: 1 minute
Plank Jacks : 30 seconds
Side Forearm Plank (R): 30 seconds
Flutter Kicks: 1minute.
Side Forearm Plank (L): 30 seconds Bicyles: 30 seconds.                           Plank (Hands): 1 minute

Repeat 1x

Total time:10 Minutes

Be sure to stretch after and eat a healthy well balanced meal. 

Ways to connect:

• Mention me on Twitter if you loved this workout!
• Head over to my Instagram for daily post!

BE HAPPY – BE HEALTHY – BEY YOU

 

 

 

25 Days of FITNESS: Day 7

:25 DAYS of FITNESS

:Week 1- Cardio Endurance

:DAY 7

For 25 days I will upload a 25 minute exercise for you.

Slow Down: Yoga

Beginner: 20 minutes
Intermediate:  20 minutes
Advanced: 20 minutes

 

Be sure to stretch after and eat a healthy well-balanced meal. 

Ways to connect:

• Mention me on Twitter if you loved this workout!
• Head over to my Instagram for daily post!

BE HAPPY – BE HEALTHY – BEY YOU

 

 

 

25 Days of FITNESS: Day 6

:25 DAYS of FITNESS

:Week 1- Cardio Endurance

:DAY 6

For 25 days I will upload a 25 minute exercise for you.

Warm Up: 5 minutes

Mummy Kicks: 30 seconds
Alternate side kick: 30 seconds
Lateral Jacks: 30 seconds
Alternate knee pull w/forward kick: 30 seconds
Jump Rope: 30 seconds
Squat Hold: 30 seconds
Jump squats: 30 seconds
Standing Hamstring stretch (R leg): 30 seconds
: 30 seconds
Standing Hamstring Stretch (L Leg): 30 seconds

                               Get Water & Rest for 1-2 minutes. Do not sit down, keep moving!

Bodyweight Cardio Exercise: 15 Minutes

• Quick feet: 45 seconds on- 15 second rest.
• Full Bupee: 45 seconds on- 15 second rest.
• Alternate Side Lunge : 45 seconds on- 15 second rest.
• Quick feet: 45 seconds on- 15 second rest.
• Squats: 45 seconds on- 15 second rest.

Repeat 2x

Total time: 15 minutes

ABS: 10 MINUTES

Toe Touches: 45 seconds on- 15 second rest.
6 inch hold : 45 seconds on- 15 second rest.
Flutter Kicks: 45 seconds on- 15 second rest.
6 inch hold: 45 seconds on- 15 second rest.
Bicycle : 45 seconds on- 15 second rest.

Repeat 1x

Total time:10 Minutes

Be sure to stretch after and eat a healthy well-balanced meal. 

Ways to connect:

• Mention me on Twitter if you loved this workout!
• Head over to my Instagram for daily post!

BE HAPPY – BE HEALTHY – BEY YOU