April WINGS!

Hey yall!

How did March’s leg challenge go? 90-60-30 were you able to improve your counts?

This month is April – you know, Aries birthdays, spring showers and the start of maxi-dress & umbrella season! (*we hope… North American East coast posse, y’all hear my PLEA!!)

The challenge for the month is all about the WINGS – that’s ARMS – and, like last month’s challenge, it is very simple, in theory, but is all about challenging yourself.

1. Push-Ups > See how many you can do in a 1-up/1-down cadence, in 60seonds & record.

2. 15-60 seconds wide-arm plank > Those of you with a strong core & upper body can do it on out stretched arms; those who are at a more beginner level, do it on your forearms.

3. Dips > See how many you can do in a 1-up/1-down cadence, in 60seconds & record.

4. 15-60 seconds inverted plank hold (*chest up) > again, depending on your upper body strength, you can do it on your hands (arms, extended) or on your forearms

5. 30 seconds reverse arm mini-circles; 30 seconds forward mini-circles

6. 15-60 seconds pike-plank hold > Those of you with a strong upper body can do it with elevated legs; those who are at a more beginner level, do it with your feet on the ground.

The challenge, since I called it one, is to
A) complete the mini-circuit (*with as little rest as possible between moves);
B) improve your push-up and dip counts (*in the minute time);
and lastly
C) challenge yourself to increase the time of your plank (*from closer to 15 seconds, to the full minute)

Enjoy it guys! And keep me posted on the progress!!

xo – Mia

Reindeer Games…

I was a wee bit ahead with my 12-days countdown, so here is the Christmas Eve “fun” for ya! A little Holiday Challenge that I’ve Festively dubbed “Reindeer Games”

It’s simple and it’s FUN – for the entire family, people of all ages! (*I SWEAR)

Basic premise ::

If your family is anything like mine, there is Christmas music playing throughout the day – at least on and off, if not consistently. The jist of the challenge is this: when you hear a “key word” you do the activity that is associated with the word!

*Since it’s the holidays, I won’t judge if you don’t do it ALL day, nor if you aren’t comfortable doing it outside of the house – because, let’s face it, WHO will really know, if you did it or not? (*ONLY SANTA… exactly!!)

Ok? Get it? Challenge Accepted? GOOD!

When you hear:                  YOU DO:

SANTA/Claus                     20 Air squats
REINDEER/Rudolph          10 burpees
CHRISTMAS/Chanukah     5 air squats, 4 lunges, 3 tuck jumpes, 2 pushUps, 1 burpee
PRESENTS/Gifts/GIVING  20 Mountain clumbers
FESTIVE/Holiday               15 in & outs (*plank position 2-foot hops)
MENORAH/Lights              25 candle stick jumps
STAR                                  15 Star/Diamond Jumps
DECORATION/Ornament   20 lunges
TREE/Wreath                      15 squat jacks
JOY/Family/LOVE               5 burpees – 5 pushUps – 5 tuck jumps
SNOW/White/ FROSTY      25 jumping jacks

ENJOY!! HAVE FUN WITH IT!!

~~>> HAPPY HOLIDAYS EVERYONE <<~~

New Postings for the NEW YEAR!!
(*Can you believe it’s already “NEW YEAR” next week?!?! Eeeep!!)

xo – Mia

12th Day of Fitmas

IT’s HERE!!! We’ve MADE IT!!

IT’s the LAST DAY of FITMAS!!

Here we GO!!

On the TWELFTH DAY OF FITMAS my Trainer gave to ME:

  • 12 head/forearm/hand-stands – *try* to hold for 2-5sec (yes, you can use a wall)
  • 11 Hindu PushUps
  • 10 x 5-Burpees
  • 9 x 20 Scissors
  • 8 x 25 Jumping Jacks
  • 7 x 20 Mountain Climbers
  • 6 x 30 Crunches
  • 5 x 20 Sumo Squats
  • 4 x 30 Switch Lunge Hops
  • 3 x Max Dips
  • 2 x Max PushUps
  • 1 mile at my fastest pace

HOW DID YOU DO?!?!
Did your mile time get faster? Did your Max numbers grow?  Did you master the HARD parts? Did you break through some original “I Can’t” moments?

Feel free to email me with any comments or ideas for future challenges!!
>> bodymorphology@gmail.com

Hope you had fun with it! Tomorrow we have a SPECIAL CHRISTMAS CHALLENGE!

xo – Mia

11th Day of Fitmas

SNAKE EYES!! 11 – WOO!!

We’re almost there, y’all!!

On the Eleventh Day of Fitmas my TRAINER gave to ME:

  • 11 Hindu PushUps – FYI: in case you don’t know – LOOK HERE
  • 10 x 5-Burpees
  • 9 x 20 Scissors
  • 8 x 25 Jumping Jacks
  • 7 x 20 Mountain Climbers
  • 6 x 30 Crunches
  • 5 x 20 Sumo Squats
  • 4 x 30 Switch Lunge Hops
  • 3 x Max Dips
  • 2 x Max PushUps
  • 1 mile at my fastest pace

10th Day of Fitmas !!

PERFECT TEN!!!

Well…

Maybe not “perfect”…
I guess it ALL depends how difficult you’ve been finding the challenges! (*welp…)

Anywho… here’s CHALLENGE #10

On the Tenth Day of Fitmas my TRAINER gave to ME:

  • 10 x 5-Burpees
  • 9 x 20 Scissors
  • 8 x 25 Jumping Jacks
  • 7 x 20 Mountain Climbers
  • 6 x 30 Crunches
  • 5 x 20 Sumo Squats
  • 4 x 30 Switch Lunge Hops
  • 3 x Max Dips
  • 2 x Max PushUps
  • 1 mile at my fastest pace

9th Day of Fitmas

On the Ninth Day of Fitmas my TRAINER gave to ME:

  • 9x 20 Scissors
  • 8x 25Jumping Jacks
  • 7x 20 Mountain Climbers
  • 6x 30 Crunches
  • 5x 20 Sumo Squats
  • 4x 30 Switch Lunge Hops
  • 3x Max Dips
  • 2x Max PushUps
  • 1 mile at my fastest pace

Santa-squats

8th Day of Fitmas

 

On the Eighth Day of Fitmas my TRAINER gave to ME:

  • 8x 25 Jumping Jacks
  • 7x 20 Mountain Climber
  • 6x 30 Crunches
  • 5x 20 Sumo Squats
  • 4x 30 Switch Lunge Hops
  • 3x Max Dips
  • 2x Max PushUps
  • 1 mile at my fastest pace

7th Day of Fitmas

Lucky number 7!

We’ve passed the half way!!  Don’t give up now! And if you’ve missed a day, don’t WORRY, get right back on track!

ONE WEEK UNTIL CHRISTMAS!! (*No shots to my lovely Jewish followers, you’ve sailed through Chanukah during this Challenge!)

On the Seventh Day of Fitmas my TRAINER gave to ME:

  • 7x 20 MountainClimber
  • 6x 30 Crunches
  • 5x 20 SumoSquats
  • 4x 30 Switch LungeHops
  • 3x MaxDips
  • 2x Max PushUps
  • 1 mile at my fastest pace

6th Day of Fitmas

Monday… for some it’s International Chest day. For the LADIES (*usually) it’s LEGS DAY!!

But, it won’t kill ya, to add a lil UMPH to your TRY, to find TRIUMPH!

On the Sixth Day of Fitmas my TRAINER gave to ME:

  • 6x 30 Crunches
  • 5x 20 SumoSquats
  • 4x 30 Switch LungeHops
  • 3x MaxDips
  • 2x Max PushUps
  • 1 mile at my fastest pace

 

5th Day of Fitmas

yes… it’s Sunday! yes… it’s “usually” your day off, but would this itty bitty mini-workout REALLY phase your rest ?

On the Fifth Day of Fitmas my TRAINER gave to ME:

  • 5x 20 SumoSquats
  • 4x 30 Switch LungeHops
  • 3x MaxDips
  • 2x Max PushUps
  • 1mile at my fastest pace

Make sure you’re also remembering to stretch, and drink plenty of water!! 2.5-3.5L for the average female & male. (*Essentially, its half your body weight – pound measure – to be drank, in ounces.)