Fit for the Holidays Challenge - Week 6

Shane Trotter

Coach

Strength and Conditioning, Kettlebells, Youth Development

Week 6 of this year's Fit for the Holidays challenge starts this Sunday. Please read Fit for the Holidays Challenge introduction if you haven't done so already. The challenge runs until December 24th and started October 8th. We'll release the next week’s list of daily challenges every weekend. They’ll include a minimum of three days a week of exercises, along with challenges meant to instruct and grow your knowledge of nutritional and emotional health.

 

 

 

Sunday, November 12, 2017 - Boot Down

No phone or TV in Bed. The screens excite your brain and work against sleep. Reduce the stranglehold of your digital leash by stopping all phone use 30 minutes prior to bed and charging your phone outside the bedroom or at least out of arm's length. Disconnect from the rest of the world! It will be okay! If you’re a nervous parent, you can set the phone to only ring when certain people call. Here’s the catch. You aren’t just doing this for tonight- it’s a new habit. Replace phone time with reading or another habit that relaxes you.

 

Monday

1 Arm Kettlebell Swings
5x10 Right Hand & 5x10 Left Hand- Alternating hands each set
End with 5 Right and 5 Left Turkish Get-Ups

 

 

 

All done with complete rest (credit to Pavel Tsatsouline)

 

Tuesday- Take the Plunge

Take a Cold Shower for a minimum of 3 minutes. The health benefits are overwhelming, including everything from increased alertness, to improved mood (afterwards), to improved immunity and circulation. You know your ancestors didn’t get warm water whenever they wanted. Don’t think about it, just go!

 

Wednesday- SLOW DOWN

Today: Squat, RDL, Push-Up, & Inverted Row. Do 4 circuits of 5 reps for each of these movements at light weight. Lower Each Rep (eccentric) at a steady pace for 5 seconds. Pause at the bottom with tension (isometric) for 3 seconds. Drive to the top (concentric) slow and steady.

 

 

Thursday

Take a Cold Shower for a minimum of 3 minutes. Yes you are reading that right. Do it again! It is a great habit. Most of all, it teaches willpower. Willpower is a muscle we can build over time. If you have the willpower to jump in that shower, you’ll have it to start a workout, or delay gratification.

 

Friday- Come Down the Ladder

10-1 Ladder. You’ll do a round of 10 reps of each exercise, followed by a round of 9, then 8, all the way until you do a round of 1. Time Yourself and record the time in your notebook for a later date.

 

Advanced & Intermediate Exercises:

Pick anywhere from 45 lbs to 205 lbs., but be conservative.

BB Bench Press; BB Deadlift; Pull-Ups; BB Back Squat; Hanging Knee Raise

 

Beginner’s Exercises:

Inverted Rows; Squat to Jumps; Reverse Crunch; Push-ups; Frog Pumps

 

 

Saturday

Set a timer for 10 minutes, get comfortable, and follow your breathing. Make sure no distractions are around and just watch your breaths as they come in and out. When thoughts inevitably arise, don’t fight them. Just let them go and return to the breath. You may be tempted to skip this one. Please, just trust me and do it. Don’t judge how well you do it, or label your performance. Just observe the breath and allow your brain to have no objective.

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