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A Day in the Life of fitmixer® Boot Camp

Good morning, participants!

Your workout for today – Iso Slow & Controlled:

Lower Body:

Upper Body:

  • Isometric Bicep Curls- you may use light weights if available:
    1. Warm-ups, out and in – 10 reps
    2. Slow, long range – 20 per arm
    3. Fast, medium range – 20 per arm
    4. Pulse, short range – 20 per arm
  • Tricep Kickbacks, with light weights if available – 20 per arm
  • Isometric Chest Contractions, with light weights if available (in and out is 1 rep):
    1. Obnoxiously slow – 10 reps
    2. Half-time – 20 reps
    3. Pulses, squeezing in the center – 20 reps
    4. Pulses, squeezing backwards – 20 reps

Core/back:

  • Straight Leg Sit-ups, nice and slow – 10 reps
  • Repeat:
    • Per straight leg sit-up, hold at top AND lower and hold at half-way, and do each of the following movements during each hold:
    1. Obliques – 20 reps per side
    2. Ab Crunches – 20 reps
    3. Shimmy the Shoulders – 20 reps
    4. Put it all together – 20 seconds
  • Reverse Crunch Straight Legs – 30 reps
  • Isometric Lat Pull-down (squeeze shoulder blades together as pull your arms down) – 30 reps

 

Motivational thought:

Motivation

Nutrition tip of the day:

Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.

Meal plan of the day: