Weekly Workout #15 - 400 Rep Chair Challenge

Every 5 weeks or so I like to bring you a change of pace and do a rep challenge. These not only break things up a bit but this helps keep your metabolism up instead of plateauing. There is a huge benefit to doing different exercises every week, this challenges you muscles so you will not experience muscle memory where your body says "yeah we know how to do this, no big deal". We don't want that and this is why we change up our workout every week. But every 5 weeks it is good to really rev up you reps to make sure we are keeping our bodies guessing. This challenge is unique because we will be using a chair. And I will warn you now, your legs and butt will be screaming for you to stop, but don't! You see results when you exhaust your muscles and then push a little further or harder, that is how you get change.
On a personal note I have not been pushing myself these past 5 weeks due to my medical issues and it is really starting to show. My muscle definition is lacking and I have noticed a slight increase in my weight. I was warned that the treatment I am currently undergoing to shrink the masses in my abdomen could cause water retention, possible weight gain and some other issues and with a surgery most likely in my future in a few months, now more than ever I need to step up my workout regimen and get my body in the best shape it can be so I don't suffer from the time off I am anticipating in the future. To accomplish this I will also begin cutting my calories down to 1200. When I am at a comfortable weight I do not count calories instead I just continue to eat healthy and exercise, but do to my lack of exercise and now that I am battling other forces, I will kick it back into gear with calorie counting. So for those of you out there who are doing these workouts but are not seeing the results you want, look at what you are eating. Count your calories and keep them in a low range (do not go below 1200 especially when working out the way we do) and fill your body with lots of vegetables, lean meats, fruits and whole grains. Limit your sugar to natural sugars found in fruit and things such as that and you will see results. I am going to put my money where my mouth is and follow my own advice exactly this week and in the weeks to come. When I started these videos I was basically where I wanted to be with my body and fitness level so I did not need to be as strict with food but now with a bump being thrown into my road I need to adjust. It is all about adjusting to make things work for you and your goals so don't be afraid to change things up every once in awhile and you will be amazed how your body responds!
And with that I will give you the breakdown for this workout. Remember to stick to it and don't give up. Because this workout is very strenuous make sure to stretch and if you need to only do it Monday, Wednesday and Friday it will still benefit your body. But make sure on Tuesday and Thursday you do something like go for a 20 minute run or walk to keep your body loose and burning calories! Good luck this week!

Weekly Workout # 15  - 400 Chair Rep Challenge

You will need a sturdy chair

100 Step ups - 50 left,  50 right

50 tricep dips

100 kick overs - 50 left, 50 right

25 elevated reptile crunches

50 High Knees (count one knee)

25 elevated reptile crunches

50 One leg sit stands - 25 left, 25 right