Happy New Year, friends! Welcome to the first Fit Bit Friday of 2015. Did you have a good New Year’s Eve? I’m fortunate to have today off as well as yesterday, but for those of you who are back to work, it’s just one day – you can do it! I’ve got a bike and a run on tap for this morning’s sweat session, but first, let’s chat about a new workout challenge I’ve come up with for ya.
Work It Out
I know that lots of you have new fitness goals that you’re starting to attack this week, so I thought a routine that helps to build core strength would be a good fit for today. The core is SO important to every physical endeavour, whether it’s something athletic or just going about your day to day life. Having a strong core can help to prevent injury, make you a stronger runner, contribute towards better posture, and help to alleviate any existing pain in the back/torso area. I could go on and on about this, but let’s just get to it, shall we?
The January Core Challenge Workout
Unlike most of my previous Fit Bit Fridays, this one is a 14 day challenge. Starting today (or whenever you decide to begin), do the 3 exercises as described under Day 1. Each day the number of pike crunches and mountain climbers will decrease, but your plank time will increase by 15s at a time. Do the moves immediately following each other, and be sure to prioritize form first. For your planks, it might help to do them with a mirror next to you so that you can occasionally check that you’ve got a straight line from your head, down to your hips and heels. If you get uncomfortable planking for as long as each day dictates, either take quick 5s breaks throughout, or change positions occasionally from high to low plank and back again.
Oh, and if you’re the type that likes the process of physically crossing off to-do items on your list, click here for the PDF version. You can print it off, pin it up, and take pleasure in drawing big X’s over each day’s accomplishments. 🙂
Turn It Up
Since it’s a fresh year, I spent a while last night refreshing my iPod with a new playlist for January. I found some absolute gems buried in my iTunes that I haven’t listened to in forever, and today’s tune is one of those. Disarm Yourself by Dash Berlin ft Emma Hewitt (Club Remix) is SO perfect for cycling or any other fast-paced interval workout. At the moment my coach has me doing training in my zone 1 heart rate range only (that means low intensity, but loooooong rides) and I have to be careful with this song because it always makes me want to work so much harder!
Have A Read
- 7 fitness trends to watch out for in 2015 – via Mind Body Green
- 6 more fitness trends on the rise for 2015 – via Huffington Post
- 5 beginner lessons from ‘newbie’ triathlete Alan Webb – via Competitor
Lastly, tell me…
- Are you looking for any sort of workouts in particular to help you reach your health and fitness goals this year? I’m taking requests for future Friday so let me know in the comments!
- Do you dedicate much time to strengthening your core (the entire thing, not just your abs!) in your usual fitness routine?
Oh, and I’ll be sending out the new edition of my quarterly newsletter on Tuesday, so if you’d like to receive it (totally free!) you can sign up here.