Welcome to #CSIMSFitness Strong Mind, Stronger Body 30 Day Challenge
Information
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| csimsfitness_personal_training_questionnaire__in_person_.docx |
Workouts
Below is a list of every exercise, when you will do the exercises and exactly how many you will do, including your rest days. Along with your workouts there will be a video a day that will help motivate you not only through your day but will also push you to follow your dreams and goals. This challenge is designed to help you become mentally stronger along with physically stronger. It is also designed to help you find YOU and help you figure out what your calling/purpose is here on earth.
The most important thing remember when first starting out with your fitness journey is consistency. It won't always be easy and some days will be harder than others to the point where you may want to give up but DON'T! The feeling that you will get from working hard and seeing results will be beyond any negative thought you have ever had. Consistency is key!! Remain determined and dedicated and remember you are never in this journey alone because I am with them every step of the way.
To help with your soreness always stretch after your cardio and before your workout and after your workout. Your goal each day should be to drink a gallon of water a day! A few meal/snack ideas: substitute white rice with brown rice, your snacks should involve peanut butter or raw nuts (ie, raw almonds or cashews), each meal should contain 2 greens (ie, broccoli, kale, spinach etc), and you should be eating 5 times a day (breakfast, snack, lunch, snack, dinner).
Note: With squats, always remember to keep the pressure on your heels ( I usually lift my toes up when I go into my squat), deadlifts: keep your knees slightly bent and your back straight and bend with your hips.
ENJOY YOUR 30 DAYS OF GETTING YOUR MIND STRONGER AND YOUR BODY STRONGER!!
*Please be sure to submit your 'before' picture before the challenge begins*
The most important thing remember when first starting out with your fitness journey is consistency. It won't always be easy and some days will be harder than others to the point where you may want to give up but DON'T! The feeling that you will get from working hard and seeing results will be beyond any negative thought you have ever had. Consistency is key!! Remain determined and dedicated and remember you are never in this journey alone because I am with them every step of the way.
To help with your soreness always stretch after your cardio and before your workout and after your workout. Your goal each day should be to drink a gallon of water a day! A few meal/snack ideas: substitute white rice with brown rice, your snacks should involve peanut butter or raw nuts (ie, raw almonds or cashews), each meal should contain 2 greens (ie, broccoli, kale, spinach etc), and you should be eating 5 times a day (breakfast, snack, lunch, snack, dinner).
Note: With squats, always remember to keep the pressure on your heels ( I usually lift my toes up when I go into my squat), deadlifts: keep your knees slightly bent and your back straight and bend with your hips.
ENJOY YOUR 30 DAYS OF GETTING YOUR MIND STRONGER AND YOUR BODY STRONGER!!
*Please be sure to submit your 'before' picture before the challenge begins*
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Day 1:
Click the link below to watch your first motivational video of this challenge. https://www.youtube.com/watch?v=746tHz3YPKI * All with 10 lbs* 10 minute run 10 minute stairs 3 x 10 jumping jacks 3x 10 high knees (on each leg) Crunches 3 x 20 Toe touches 3 x 12 Pulse squats - 3 x 10 reps Squats – 3x10 Pulse donkey kicks - 3x10 Jumping squats – 3x10 Walking squats – 3x10 (When you do 10 walks forward and 10 walks backwards that is 1 set and you will repeat this 3 times) Pulse lunges – 3x10 Jumping lunges – 3x10 Side squats – 3x10 Deep squats – 3x10 Day 2: Click the link below https://www.youtube.com/watch?v=SskrmHCoiRc *All with 10 lbs* 10 minute run 10 stairs 3 x 10 jumping jacks 3 x 10 high knees (each leg) Planks 3 x 30 seconds Plank hip dips: 3 x 10 (each side) Crunches 3 x 20 Dips - 3 x 10 reps Push ups – 3x10 Box jumps - 3x10 Dumbbell chest press - 3x10 Reverse bridge & hold – 3 x12, 30 sec hold Squats 3 x 20 Day 3: https://www.youtube.com/watch?v=Dp_cmLfJZ1w *All with 10 lbs* 10 minute run 10 minute stairs 10 suicides (count out 15 steps 3 times! All 3 markers equal one! 3 x 20 jumping jacks 3 x 12 high knees ( each leg) Crunches- 3 x 20 Leg raises 3 x 12 with a 20 second hold Reverse crunches 3 x 12 Planks 3 x 30 seconds Flutter kicks 3 x 10 Shoulder press - 3 x 10 Bicep curls – 3 x 10 Plank build ups - 3 x 10 Arm circles - 3 x 20 Day 4: https://www.youtube.com/watch?v=ohTdGL9iUMc *All with 10 lbs* 10 minute run 10 minute stairs 3 x 20 jumping jacks 3 x 12 high knees ( each leg) Side planks 3 x 20 seconds (each side) Reverse crunches 3 x 20 V leg lifts 3 x 12 (legs start at the top together then slowly descend into a V without touching the ground) Sit ups 3 x 15 Squat 4 x 10 Calf raises 3 x 12 Lunge/squat combo 3 x 12 (you'll lunge on your left then squat then lunge right that = 1!) Donkey kicks 3 x 12 Squat sits 3 x 12 (you'll squat down onto a chair, hold it for 2 seconds then come up and squeeze at the top) Side squats 3 x 12 (each side) Jumping squats: 3 x 10 Deadlifts 3 x 10 (remember to slightly ben your knees and bend with your back then come up and squeeze) Squats: 4 x 25 w/o weight to end Crunches 4 x 25 w/o weight to end Day 5: https://www.youtube.com/watch?v=tO2mZP8GouU _*All with 10 lbs* 10 minute run 10 minute stairs 3 x 20 jumping jacks 3 x 12 high knees ( each leg) Jump rope 3 x 30 seconds Bicycles (abs) 3 x 15 (each knee) Mountain climbers 3 x 15 ( each leg) Russian twists 3 x 10 (each side) Supermans 3 x 10 Seated cable rows 3 x 12 Chest eagle wings 3 x 10 Tricep kickback 3 x 10 (each arm) Pull ups 3 x 10 Dips 3 x 10 Push ups 3 x 10 Arm swings 3 x 10 *extend your arm straight out in front of you and lift both arms in front of you and then out from by your side) Day 6: https://www.youtube.com/watch?v=ki6X6iPeGig Cardio day! 10 minute run 12 minute stairs Jump rope 3 x 1 minute Jumping jacks 3 x 25 High knees 3 x 12 (each leg) Suicides 3 x 10 ( count out 15 steps 3 times and place a marker on all 3; once you hit all 3 markers that will equal 1 set) Burpees 3 x 10 Day 7: https://www.youtube.com/watch?v=fyN5tK0Varc REST DAY Day 8: https://www.youtube.com/watch?v=LrhSJ1FHeaA * All with 15 lbs* 10 minute run 10 minute stairs 3 x 20 jumping jacks 3x 30 high knees (on each leg) Crunches – 3 x 30 Toe touches – 3 x 25 Pulse squats – 3 x 15 reps Squats – 3 x15 Wall sit ( w/ weight) 3 x 35 seconds Pistol squats – 3 x 10 ( each leg) Squat side lift – 3 x 12 (each leg, squat then lift one leg out to the side; squat then lift the opposite) Hamstring curls – 3 x 12 Inner thigh lifts 3 x 12 Single leg bridge 3 x 15 (each leg) Day 9: https://www.youtube.com/watch?v=P-N8To7zCwo_ Ab day 8 minute run 10 minute stairs 4 x 30 jumping jacks Reverse wood chop 3 x 15 (each side; start out with the weight by your knee and swing up to the opposite side above your head) Reverse lunge rotate 3 x 15 (each: go into a reverse then w/ the weight twist to each side 90 degree crunch 3 x15 (raise your legs up into a 90 degree angle, hold it there and crunch) Single leg V reach 3 x 15 ( raise one leg into the air, while the other leg is on the ground and reach up and create a V shape) Over the head sit-up 3 x 15 (hold the weight, lift it over your head while laying down and come up and lean down toward your toes) Opposite arm/leg raise 3 x 15 Crunches – 100 (end with) Day 10: https://www.youtube.com/watch?v=7a8ncSBU-Eg * All with 15 lbs* 10 minute run 10 minute stairs 3 x 20 jumping jacks 3x 30 high knees (on each leg) Side lunge – 3 x 12 (each leg) Curtsy lunge – 3 x 15 Carving curl (10 lbs) – 3 x 12 (Lie facedown with arms folded, squeezing the weight behind your bent knee, foot flexed.) Criss cross donkey kick/pulses – 3 x 15 (each leg; lift bent left knee to hip level so that it's pointing slightly out * then do 20 pulses before proceeding* then, cross left knee behind right knee and then lift if out to left side at hip level then back up & return to original position) Squat calf raise – 3 x 15 (hold your squat and do calf raises) Single leg deadlift – 3 x 12 Bulgarian Split Squat – 3 x 12 Suitcase squat – 3 x 12 ( 10 lbs in each head) Day 11: Today's motivation is to write down why you signed up for this challenge and what you hope to gain from it. * Arm exercises with 10 lbs, abs w/ 15* 10 minute run 10 minute stairs 3 x 20 jumping jacks 3x 30 high knees (on each leg) Burpees 3 x 10 Crunches 3 x 25 Plank hold 3 x 30 seconds Plank Step out 3 x 15 (each side, hold plank then step to the right then step to the left) Plank hip dips 3 x 15 (each, hold plank then dip your hip to each side without touching the ground) Arm raises 3 x 10 (forward, each) Arm raises 3 x 10 (sideways, each) Squat arm tap 3 x 10 (go into a squat position and lift your two 10 lbs up above your head until they tap then bring them back down to your hips) Rows 3 x 12 Punches 3 x 10 (each arm) Push ups 3 x 12 |
Day 12:
Motivational Link TBA *Workouts may change* Abs w/ 15; legs w/ 20* 10 minute run 10 minute stairs 3 x 20 jumping jacks 3x 30 high knees (on each leg) Burpees 3 x 10 Plank dips 3 x 15 (each) Reverse crunches 3 x 20 Single leg raises 3 x 20 (each) Toe touch crunch 3 x 25 Squats 4 x 25 Deadlift/Pulse squats 3 x 20 Curtsy kick 3 x 20 (each, go into a curtsy lunge then kickout to the side) 5 o'clock lunge 3 x 12 (Start w/ feet together holding weight in front. Take a big step with right leg, rotating away from the body towards the five o’clock position; keeping left foot flexed and chest lifted, bend right knee to lower into a side lunge) Sumo squat 3 x 15 Back squat 3 x 12 (squat behind your head) Day 13: Motivational Link TBA *Workouts may change* * Arm exercises with 10 lbs, abs w/ 15* 15 minute run 15 minute stairs 3 x 30 jumping jacks 3x 35 high knees (on each leg) Burpees 4 x 10 Single leg toe touch 3 x 20 Reverse crunches 3 x 20 Plank dips 3 x 12 (each) Shoulder press 3 x 10 Tricep push-back 3 x 12 High V 3 x 10 (Lift your arms outwards into a V shape then bring them back down to your waist) Side tri-lift 3 x 10 (Hold a dumbbell in each hand, right elbow bent, palm facing shoulder; straighten arm out to side at shoulder height with palm facing back then lift up 2 inches). Back touch 3 x 10 (feet hip-width apart, arms extended out to sides; bring arms about 1 foot behind you - diagonal to shoulders, Bend left elbow and touch back with dumbbell; return. Day 14: REST DAY Day 15: Motivational Link TBA *Workouts may change* *Leg exercises with 25 lbs, abs w/ 15* 15 minute run 15 minute stairs 3 x 30 jumping jacks 3x 35 high knees (on each leg) Burpees 4 x 10 Pulse squats - 4 x 11 reps Squats – 4 x 20 Donkeykicks - 4 x11 Pulse donkeykicks - 4 x 11 Jumping squats – 4 x 11 Walking squats – 4 x 11 Pulse lunges – 4 x 11 Side squats – 4 x 11 Deep squats – 4 x 11 Reverse bridge hold/dip 4 x 11(30 sec hold) Side lying leg kicks 4 x 10 Day 16: Motivational Link TBA *Workouts may change* Cardio Day! 12 minute run 15 minute stairs Jump rope 3 x 1 minute Jumping jacks 3 x 30 High knees 3 x 30 (each leg) Suicides 4 x 10 ( count out 15 steps 3 times and place a marker on all 3; once you hit all 3 markers that will equal 1 set) Burpees 4 x 10 Day 17: Day 18: Motivational Link TBA *Workouts may change* Pulse squats - 6 sets of 12 reps Squats – 6x12 Kickbacks - 6x12 Pulse kickbacks - 6x12 Jumping squats – 6x12 Walking squats – 6x12 Pulse lunges – 6x12 Jumping lunges – 6x12 Side squats – 6x12 Deep squats – 6x12 Squats (yes twice!) 1 rep of 100 squats Day 19: Motivational Link TBA *Workouts may change* (Do 3 reps in the morning and 3 reps at night) Pulse squats - 6 sets of 10 reps Squats – 6x10 Kickbacks - 6x10 Pulse kickbacks - 6x10 Jumping squats – 6x10 Walking squats – 6x10 Pulse lunges – 6x10 Jumping lunges – 6x10 Side squats – 6x10 Deep squats – 6x10 Squats (yes twice!) 1 rep of 100 squats Day 20: Motivational Link TBA *Workouts may change* Cardio Day! 15 minute run 15 minute stairs Jump rope 4 x 1 minute Jumping jacks 3 x 30 High knees 3 x 30 (each leg) Suicides 4 x 10 ( count out 15 steps 3 times and place a marker on all 3; once you hit all 3 markers that will equal 1 set) Burpees 4 x 10 Day 21: REST DAY Day 22: Motivational Link TBA *Workouts may change* Pulse squats - 5 sets of 12 reps Squats – 5x12 Kickbacks - 5x12 Pulse kickbacks - 5x12 Jumping squats – 5x12 Walking squats – 5x12 Pulse lunges – 5x12 Jumping lunges – 5x12 Side squats – 5x12 Deep squats – 5x12 Squats (yes twice!) 1 rep of 100 squats |
Day 23: REST DAY
Day 24: Motivational Link TBA *Workouts may change* Pulse squats - 3 sets of 20 Squats – 3 sets of 20 Kickbacks - 3 sets of 20 Pulse kickbacks - 3 sets of 20 Jumping squats – 3 sets of 20 Walking squats – 3 sets of 20 Pulse lunges – 3 sets of 20 Jumping lunges – 3 sets of 20 Side squats – 3 sets of 20 Deep squats – 3 sets of 20 Squats (yes twice!) 1 rep of 100 squats Day 25: Motivational Link TBA *Workouts may change* Pulse squats - 3 sets of 15 reps Squats – 3x15 Kickbacks - 3x15 Pulse kickbacks - 3x15 Jumping squats – 3x15 Walking squats – 3x15 Pulse lunges – 3x15 Jumping lunges – 3x15 Side squats – 3x15 Deep squats – 3x15 Squats (yes twice!) 1 rep of 100 squats Day 26: Motivational Link TBA *Workouts may change* (Do 3 sets in the morning and 3 sets at night) Pulse squats - 6 sets of 10 reps Squats – 6x10 Kickbacks - 6x10 Pulse kickbacks - 6x10 Jumping squats – 6x10 Walking squats – 6x10 Pulse lunges – 6x10 Jumping lunges – 6x10 Side squats – 6x10 Deep squats – 6x10 Squats (yes twice!) 1 rep of 100 squats Day 27: Motivational Link TBA *Workouts may change* (For the sets of 8 do 4 sets in the morning and 4 sets at night and for 6, do 3 sets in the morning and 3 at night) Pulse squats - 8 sets of 10 reps Squats – 8x10 Kickbacks - 6x10 Pulse kickbacks - 6x10 Jumping squats – 6x10 Walking squats – 6x10 Jumping lunges – 6x10 Side squats – 8x10 Deep squats – 8x10 Squats (yes twice!) 1 rep of 100 squats Day 28: Motivational Link TBA *Workouts may change* Cardio Day! 10 minute run 15 minute stairs Sprints/Frog hops 100 m sprint, 10 frog hops (3 x 10 ) Jump rope 3 x 1 minute Jumping jacks 3 x 30 High knees 3 x 30 (each leg) Suicides 4 x 10 Burpees 4 x 12 Butt kicks 3 x 20 Day 29: Motivational Link TBA *Workouts may change* Pulse squats - 3 sets of 20 Squats – 3 sets of 20 Kickbacks - 3 sets of 20 Pulse kickbacks - 3 sets of 20 Jumping squats – 3 sets of 20 Walking squats – 3 sets of 20 Jumping lunges – 3 sets of 20 Side squats – 3 sets of 20 Deep squats – 3 sets of 20 Squats (yes twice!) 1 rep of 100 squats Day 30: Motivational Link TBA *Workouts may change* Pulse squats - 3 sets of 25 Squats – 3 sets of 25 Kickbacks - 3 sets of 25 Pulse kickbacks - 3 sets of 25 Jumping squats – 3 sets of 25 Walking squats – 3 sets of 25 Jumping lunges – 3 sets of 25 Side squats – 3 sets of 25 Deep squats – 3 sets of 25 Squats (yes twice!) 1 rep of 100 squats CONGRATULATIONS ON FINISHING THE #CSIMSFITNESS STRONG MIND STRONGER BODY CHALLENGE!!! IF YOU TAKE SELFIES DON'T FORGET TO TAG @COOKIEEEDOUGH ON IG ;) |
Before & After Photo Submission
Be sure to submit your before and after photos for this challenge and include your Instagram name if you wish to be featured! You can also include videos of you doing the exercises!
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Questions, Comments & Concerns
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