What can you do in 20 minutes? Day 8

fit and hungry angel r stoneWelcome to the final week of the challenge. If you’ve made it this far, you’re ahead of the pack. Well done.

The schedule. Bodyweight workout days are Mon, Tues, Wed, Sat. The other days will be new nutrition and cardio assignments. Final assessment should be completed on Saturday or Sunday, at the latest.

WORKOUT ROUTINE

The format is different from last week.

Deep Woodchopper 10 per side
Pike Pushup 20 total
Jumping Lunges 10 per side
4 Leg Crunch 10 per side
Pulsing Wide Plie 20 total
Floor Burpees 10 total
Superman Clapback 10 total

Instructions: Set a timer for 20 minutes. Move from one exercise to the next.The goal is to complete as many rounds as possible in the time allotted. Take a break when needed, but don’t stop the timer.

Time to complete: 20 minutes.

NUTRITION

Focus on the good and take it one meal at a time.

Approved foods:

  • Starches. Quinoa, Oatmeal, Lentils, Sweet Potatoes, Soup, etc.
  • Protein. Beef, Eggs, Tofu, Yogurt, etc.
  • Fat. Salmon, Avocado, Nuts, Coconut Oil, etc.
  • All Vegetables and Fruit.

TIP OF THE DAY

If you’re behind on the workout routine, relax about it and start here. Don’t use being behind as an excuse to quit the challenge.

HOLLA BACK

Keep me posted on your progress and your wins.
#fitandhungryfitnesschallenge #angelmademedoit

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19 thoughts on “What can you do in 20 minutes? Day 8

  1. @Princess. I know you crushed the workout – even with that extra 10 second break you gave yourself. I’m honored to have you join me on this journey. xo

  2. Made it to 3 rounds, plus the 4thr round of wood choppers…confession: I had 10 seconds left but I just couldn’t do another pike pushup =}

    Still sweating bullets and feeling better about laying on the couch until 1pm today =P

  3. @Hollywood. 4 rounds. Get outta here. You must’ve had the whole family cheering you on. 🙂 I see you killing clapbacks. They work every muscle on the back side of your body. From shoulders to lower back, to glutes, to hamstrings. Keep doing that exercise. You’ll see results in big and small ways.

  4. Done and done! I managed a whopping FOUR rounds in 20 mins!!!!! The sweat is so real! My legs are weak like spaghetti noodles though. The burpees and the pike push ups really show me down! I hit those clapbacks like a champ; what muscles does this excercise target?

  5. @Tia. Welcome to the comments section. lol. Girl, the clapbacks are rough. Glad you’re not as sore. Home stretch.

  6. Not bad today. Did better than I thought. Thighs are back sore but not as sore as last week. Those burpees, clapbacks, and 4 leg crunch was no joke though.

  7. @Rachel. Meditation is powerful. Being mindful. Staying true to what you say you want. All important. Good stuff, C.

  8. @Carrie. Good modifications. I can’t wait to have kids so I can make them do stuff with me.

  9. Done! I think my favorite exercise from this workout is the 4 leg crunch! Talk about core strength!

  10. Arm strength is my biggest challenge so the pike plank is rough. But I got in 2+ rounds of it, so I’m calling it a win.

  11. Poor planning led to an hour long pause at the ten minute mark so I did 15 minutes on the second part. Got four rounds in. The pike push ups were too hard on my shoulder so I substituted push ups on my knees for them. But I had my six year old son on my back for the pulsing wide plies so maybe I’ll get an extra point for that.

  12. I felt a lot more empowered doing this series. I took a delicious 25 minutes to warm-up and I managed to convince my 13-yr-old nephew to join me. He declined the actual workout. I did 3 full rounds including the deep breathing on the floor after 10 humbling burpees. Sheesh. Each night the past week I’ve meditated on my willingness to keeping doing this work…for the rest of my life. Also I may have had some tequila yesterday for Father’s Day celebrations. I’m not a father, so my excuse is predictable of me. I manage to find endless reasons to do as I please. I also had one bite of a kids homemade bday cake. I’ve been surprisingly good about not gorgeing on sugar. I want to keep this up all summer and surprise the crap out of myself!