#back lunges

Day 18 Kickstart Challenge

Hey Everyone!

Welcome to Day 18 of the Kickstart Challenge! 

There’s less than two weeks left of this Kickstart Challenge and it’s time to push hard and give i

Here’s today’s workout!

For this functional workout you will need some dumbbells, jump rope, suspension trainers, and a mat. This is a total body functional workout that will increase your strength and endurance. Burn maximum calories from…

Kickstart Challenge DAY 17

Hey Everyone!

Welcome to Day 15 of the Kickstart Challenge! 

You are halfway through this challenge. What an accomplishment. You should be proud and feel good about yourself. 

Enough small talk, let’s get into this workout!

​For these exercises you will need kettlebells/dumbbells, and Suspension Trainers (I use and prefer TRX Suspension Trainers).Format: Everything is 30 seconds, 10 seconds…

So, how was Day#1? How are the exercises? Too easy? difficult? how was your form? did you use weights or go weightless? did you go beyond 20 reps?

How are you feeling today? Muscular Soreness? ready for more? or hesitating?

We continue with the same exercises over the week, until the 8th. Within each session FOCUS on TECHNIQUE: your form, breathing, and thinking - YOU HAVE to be FULLY in to win.

Wandering minds lose intensity and can lead to injury. So, in the strong words of The Rock, "FOCUS!"

It's also known that "staying in the moment;" or "keeping your head in the game," allows you to achieve results more efficiently, since you are Focusing on form, breathing, and the way you're thinking.

Form - doing your exercises in proper technique = hitting those muscles = strengthening and toning;

Breathing - there is POWER and ENERGY in breathing. Breathe...Breathe again...Pace yourself; breathe with your reps...FAT is BURNED in an aerobic environment!!!!!!! Post-workout: DEEP-BREATHE to return to calm... Throughout your day: DEEP-BREATHE...portable and instant THERAPY!

Thinking - think your MOST POWERFUL thoughts when exercising; you KNOW how much this requires of you...YOU ARE SUPER! YOU ARE STRONG! YOU ARE AMAZING! YOU CAN DO THIS! YOU DO ROCK! YES! YOU JUST DID THAT!!! I CAN DO THIS! I AM GETTING BETTER EVERYDAY! I AM AN EXCELLENT ROLE MODEL! Negativity delays and drains your motivation and energy! I read a study once which stated that the human mind cannot grasp "CAN'T..." 'nough said!

These exercises are YOUR SELF-INVESTMENT - you are WORTH every REP!

Life happens - I get missing one day...do not miss two...

P.S. Having trouble uploading my videos - I am working on this! Thanks for your patience.

I am very proud of you!

So, as October nears her end, I am feeling quite grateful and accomplished: I have done some great things this past month.

I end with this:

I completed the SQUAT Challenge a second time, and am willing to go another round (if you are interested...I would do this just to partner with you as you go through).

I completed 410 SQUATS...in 8:27 MINUTES...TODAY.

I was able to accomplish this GREAT FEAT (oh, yes it was!!!) because my thigh muscles DID not fatigue until around 200, and by then, I was "on a roll," got my 2nd wind, and just kept going. When I approached 300, I decided to press for 400, which was my November goal, achieved early!

Muscles did not fatigue because they were TRAINED.

So, my encouragement to you as I get ready for bed and say 'good-bye' to October:

NEVER GIVE UP ON YOU.

You are worth EVERY struggle to be your BEST you; every lesson that matures you and makes you more wise; every decision to let a bad habit go; every person who makes your life a better place to live, because you make his/hers the same; and every exercise you do which gets you closer to your ideal weight IS WORTH YOU NEVER GIVING UP ON YOU!

It'll challenge, inconvenient, there will be distractions, your body WILL hurt, you will not WANT to...at times; this may be the HARDEST thing you do (like being married and raising children)...but PUSH...and PUSH AGAIN!

Hello, November:  FULL BODY CHALLENGE (demonstrative pics with captions are provided):

20 JUMPING JACKS 20 BACK LUNGES 20 WALKING PUSH-UPS (or modified PUSH-Ups) 20 TRICEPS KICKBACKS 20 BENT-OVER ROWS 20 BICYCLE ABS

Week #1 - 1-8 Nov - familiarize, adjust, be strengthened…execute PROPER TECHNIQUE.

Saturday - CHANGE-UP #1 - ONE added, or substituted exercise incorporated on Saturdays; 1st Change - 20 SQUATS (9th Nov. for Week#2 11th – 15th Nov.!) Sundays - all RESTS days.

Expectations - YOU - being challenged; soreness; strength gains; muscle gains; weight loss; sleep well; eat nutrient-dense foods; be positive; try; live through the burn (you WILL burn...take, muscles are being worked...changed, strengthened, become more lean and defined); have proper technique.

Expectations - ME – communication with you: please ask questions; let me know how you are doing; follow me on social media (FB, Instagram, tumblr, email, text); feel free to send pics (LOVE 'before and after'); let me know the challenges you are facing that I may help you (as much as I am able being your cyber coach...); encouragement - I AM BIG ON CHEERING YOU ON...I KNOW how challenging AND possible these are. I will provide daily updates, so please check daily!

Live Through the BURN...the BEST RESULTS are AHEAD, when you stick it out!

So, as October nears her end, I am feeling quite grateful and accomplished: I have done some great things this past month.

I end with this:

I completed the SQUAT Challenge a second time, and am willing to go another round (if you are interested...I would do this just to partner with you as you go through).

I completed 410 SQUATS...in 8:27 MINUTES...TODAY.

I was able to accomplish this GREAT FEAT (oh, yes it was!!!) because my thigh muscles DID not fatigue until around 200, and by then, I was "on a roll," got my 2nd wind, and just kept going. When I approached 300, I decided to press for 400, which was my November goal, achieved early!

Muscles did not fatigue because they were TRAINED.

So, my encouragement to you as I get ready for bed and say 'good-bye' to October:

NEVER GIVE UP ON YOU.

You are worth EVERY struggle to be your BEST you; every lesson that matures you and makes you more wise; every decision to let a bad habit go; every person who makes your life a better place to live, because you make his/hers the same; and every exercise you do which gets you closer to your ideal weight IS WORTH YOU NEVER GIVING UP ON YOU!

It'll challenge, inconvenient, there will be distractions, your body WILL hurt, you will not WANT to...at times; this may be the HARDEST thing you do (like being married and raising children)...but PUSH...and PUSH AGAIN!

Hello, November: FULL BODY CHALLENGE (demonstrative pics with captions are provided):

20 JUMPING JACKS 20 BACK LUNGES 20 WALKING PUSH-UPS (or modified PUSH-Ups) 20 TRICEPS KICKBACKS 20 BENT-OVER ROWS 20 BICYCLE ABS

Week #1 - 1-8 Nov - familiarize, adjust, be strengthened…execute PROPER TECHNIQUE.

Saturday - CHANGE-UP #1 - ONE added, or substituted exercise incorporated on Saturdays; 1st Change - 20 SQUATS (9th Nov. for Week#2 11th – 15th Nov.!) Sundays - all RESTS days.

Expectations - YOU - being challenged; soreness; strength gains; muscle gains; weight loss; sleep well; eat nutrient-dense foods; be positive; try; live through the burn (you WILL burn...take, muscles are being worked...changed, strengthened, become more lean and defined); have proper technique.

Expectations - ME – communication with you: please ask questions; let me know how you are doing; follow me on social media (FB, Instagram, tumblr, email, text); feel free to send pics (LOVE 'before and after'); let me know the challenges you are facing that I may help you (as much as I am able being your cyber coach...); encouragement - I AM BIG ON CHEERING YOU ON...I KNOW how challenging AND possible these are. I will provide daily updates, so please check daily!

Live Through the BURN...the BEST RESULTS are AHEAD, when you stick it out!

BACK LUNGE ConikiXXX

Last Updated: Sun 30 Sep, 2012

Read The Full Stage 1 How To post at BACK LUNGE ConikiXXX

"

To perform a back lunge stand upright with your feet about hip width apart and step back with one leg, keep your core tight, torso upright and inhale as you descend. Your back knee should be just off the ground whilst your front knee should not go past your toes, your front shin should be perpendicluar to the ground. Keep your hip rotated under and when ascending lift the back heal and drive upwards whilst exhaling to the start position. Repeat with the other leg.

  ConikiXXX Week 3, Workout 2

Do 20 reps

  ConikiTV uses and recommends the Gymboss Interval Timer 

Get fit and look fantastic using these great exercises and the ConikiXXX Program.. Try it NOW !

  Follow us on TWITTER

http://twitter.com/#!/conikitv Follow us on FACEBOOK

http://www.facebook.com/conikitv

BACK LUNGE ConikiXXX

Read The Full Stage 1 How To post at BACK LUNGE ConikiXXX

To perform a back lunge stand upright with your feet about hip width apart and step back with one leg, keep your core tight, torso upright and inhale as you descend. Your back knee should be just off the ground whilst your front knee should not go past your toes, your front shin should be perpendicluar to the ground. Keep your hip rotated under and when ascending lift the back heal and drive upwards whilst exhaling to the start position. Repeat with the other leg.

  ConikiXXX Week 3, Workout 2

Do 20 reps

  ConikiTV uses and recommends the Gymboss Interval Timer 

Get fit and look fantastic using these great exercises and the ConikiXXX Program.. Try it NOW !

  Follow us on TWITTER

http://twitter.com/#!/conikitv Follow us on FACEBOOK

http://www.facebook.com/conikitv