Hot Body Challenge: Get Me Total Bodied Workout

Photo from Shape Magazine

Photo from Shape Magazine

Hi Challengers!

Here is a total body resistance training workout that has been broken into two parts: upper and lower body. During the challenge, you are to workout a minimum of 4 times per week. The upper body and lower body workout can be done two times per week. Combine these workouts with 30-60 minutes of cardio of your choice.

Example:
Tuesday: Lower body
Thursday: Upper body
Saturday: Lower body
Sunday: Upper body

You could do the workouts every day so long as you alternate between the upper and lower body routine. You don't want to do the same workout out two days in a row because you need to allow your muscles 48 hours to recover before working them again.

This workout can be done at home or the gym. A set of dumbbells are needed for the exercises noted with an asterisk*. What size dumbbells? If you already have some, just make use of what you have. If you don't have any, I would suggest purchasing a 10 pound set.

The exercises are linked to examples of how to perform the movements.

Lower Body Workout
Do 3 sets, 10-20 reps for each exercise

• Plie squats (quads, glutes) (can be done w/o weight)
• Deadlifts* (hamstrings)
• Plie with calf raises (calves) (can be done w/o weight)
• Walking lunges* (quads, glutes)
• Bridge (hamstrings)
• Butt blaster* (glutes)

Upper Body Workout

Do 3 sets, 10-20 reps for each exercise 

• Dumbbell push-ups (chest) (can be done on knees)
• Parallel presses* (shoulders)
• Bent-over rows* (back)
• Bicep hammer curls* (biceps)
• Tricep dips (triceps)
• Head-to-knee crunches (abs)
• Russian twists (abs) (can be done w/o weight)

OK, Challengers ... READY. SET. GO!

6-Week Hot Body Challenge!

I'm on a mission. My last 10 pounds of baby weight is still hanging on, and I'm determined to stomp on its fingers and make it let go!

I've decided to challenge myself to 6 weeks of clean eating and a strict workout plan with the goal of losing those 10 pounds or dropping 3% in body fat. Accomplishing either or both of those goals will do two things: put me in very close range to some fitness baselines I had maintained before getting pregnant and help me break through a sticking point.

AND I challenge you, too!

I encourage you to set a goal for yourself and use the next month and a half to get there. What this also should do is help establish some momentum as we work to achieve our long term goals.

Finding a starting point to stick to a workout and diet plan can be difficult. But now, here's your chance. Just make it happen! 

At the end of these short 6 weeks, you'll be so happy you did. I know, you may be thinking, "Oh, but the timing. I have this and that coming up." 

Recipe: Mexican Chicken & Couscous

Finding healthy recipes that also taste good can sometimes be a challenge. But I recently made this dish and it was delicious -- if I do say so myself.

Hubby even gave it two thumbs up, which is saying a lot. Normally, when I try new healthier meals, he's, well, let's say, less than enthused. But this dish got praise.

It is a light, high protein and grain meal. If you don't normally use couscous, give it a try. Its flavor tends to be bland, which is good because it takes on the flavor of whatever else you pair it with.

Ingredients:

4-5 thin cut chicken breasts
2 cups couscous cooked according to directions but swap water for low sodium chicken broth