September challenge - super sets
Thank you all for your input in our challenge this month. I decided to tailor the below exercises which will target ALL your areas identified. To make it even more fun, I've mixed things up a bit and used one of my favourite exercise methods, SUPER SETS.
|Fitness Food And Style September "super sets" challenge|
I love super sets. It's the greatest workout to lose fat and gain muscles while adding intensity to your workouts. Supersetting is an excellent way to keep your gym visits or in my case workouts at home short and sweet. It will bump up the intensity of your workout and build muscle.
What is a superset? A superset is performed when two exercises are performed in a row without stopping. However a rest period is required after each super set. Eg: after the A1, A2 exercises, rest for 60 seconds and then commence B1, B2, rest for 60 seconds and then complete C1 and C2.
I will be posting videos for these super sets which we will do on Monday, Wednesday and Friday.
Warm up and cool down.
Always start with a light stretch or warm up routine which will prepare your body and prevent injury to the muscles, especially when your muscles are cold. The cool down will help you body clear lactic acid which builds up during any activity. Less lactic acid = less soreness and stiffness the next day!
Arms, shoulders and back
A1 Plank with alternating leg lift Start this exercise in the push up position. Arms should be out in front with shoulders directly over hands, legs straight out behind and resting on tip toes. Keep abs engaged throughout the exercise. Lift one leg up about 15cm (5 inches) from the mat, and push heel straight back about a foot. Bring foot back and return to the mat. Repeat same motion with other foot. A2 Spiderman crawl to push up From a push-up position on the mat, walk forward with your right arm as you lift your left leg and step forward. Now repeat with your left arm and right leg. With each step, stay low to the mat. Continue alternating, for about 20 yards while keeping your back straight throughout movement.
*REST 60 seconds
Legs and butt
B1 Bulgarian split squat
Grab a pair of dumbbells and hold them at arm's length next to your sides, your palms facing each other. Stand in a staggered stance, your left foot in front of your right, Set your feet 2 to 3 feet apart. Place just the instep of you back foot on a bench. When you're doing split squats, the higher your foot is elevated, the harder the exercise. Your front knee should be slight bent. Brace your core.
B2 Squat with weights (kettle bell, plate or dumb bells) Choose a pair of dumbbells and hold them down by your sides. Stand with a slight bend in your knees and your feet around shoulder width apart. Keep your head up and your back straight. This is the starting position. Keeping your eyes facing forward slowly lower your body down. Don't lean forward as you come down. Your buttocks should come out and drop straight down. Squat down as far as possible or at least until your thighs are parallel with the floor, and then slowly raise your body back up by pushing through your heels. Do not lock the knees out when you stand up, and then repeat the movement.
*REST 60 seconds
Flat & firmer belly
C1 Swan dive
Lie on your stomach, stretch your arms overhead, point your toes and lift your arms and legs about 15cms (6 inches) off the ground. Hold for 1 count, imagining your legs being pulled out and back, away from your hips. Next circle your arms out to the sides and behind you. Exhale and reach your arms toward your toes, palms facing in. Hold for 1 count, then bring arms back to starting position and relax entire body to ground. Repeat.
C2 Tone it V hold
Sit with knees bent and feet on the floor. Clasp underside of thighs with both hands, hinge back and lift feet until lower legs are parallel to floor. Release hands. Straighten legs and reach for your toes, hold for up to 10 breaths.
Please ensure you are eating healthy and adequate protein is obtained. Popular sources typically say 1.4g to 1.8g (0.6 to 0.8 g per pound) of protein per kg of body weight per day is required for the cell growth and muscle repair. That's why I opt for my 180 Nutrition protein powder as that contains 22g of protein in just one serve and with my daily scoops x2 that's 44g. Leaving me another 49.8g with my standard healthy eating throughout the day. If you would like to know how much protein you are eating throughout the day, I highly recommend the app Fitness Pal.
Here's an example of my protein intake per day;
1.4g x 67kgs = 93.8g protein
It is super important for us to hydrate so if you didn't download last months water challenge pdf, I highly recommend you keep track of your water intake.
Carbohydrates are also important (5-7g per kg) as they are our source of energy and for the body to restore glycogen levels in our muscles. Avoid those white foods eg: rice, flour and high processed foods, biscuits and sweets and go for all kinds of vegetables, fruit, oatmeal, lentils, brown rice etc...
As most of you know, I have a pre (typically 1-2 hours beforehand) and post (protein shake normally) workout meal and this ensures adequate energy and amnio acids are available for the intense workouts I do. I love the fact that I only need to train 15 minutes per day with the Fit Yummy Mummy workouts which you can read more about under my FITNESS tab.
So without further adieu, lets get this September challenge started and make sure you;
1). Tag your photos using our #ffs_septemberchallenge 2). Like my Facebook page and 3). Subscribe to my blog so you can be in the draw to win some amazing giveaways at the end of every week, this month.
Help me celebrate reaching 100,000 Instagram followers, with me giving back to you a little something nice. Here are some of the sponsors donating prizes this month Stylerunner, 180 Nutrition, The Onzie, iTunes and much much MORE, so make sure your email is registered.
Much love & friendship, xxDani