fitness · health · lifestyle

Jen Selter Challenge – Week 2

JenSelterChallenge Week 2

I was greeted with flu, cold and cough from the end of July to the first week of August.
I was too sick to work and do the challenge so I took a break and rested for a few days until I can go on with life again.
It was insufferable!

 

Day 9 | Thursday | July 27

I usually work out at 19:00 but was really exhausted from work so I decided to have my early dinner instead of a snack: chicken breast with broccoli curry and a cup of quinoa.

I relaxed for a bit and did a bit of watching for an hour and a half.
By 21:00 I started doing warm-up exercises.

Day 9 

WARM-UP:

  • 30 Jumping Jacks or 10 Burpees
  • Squats 12 Reps (don’t forget to squeeze the booty when you come up)
  • 10 Lunge Jumps (you could add weights too)
  • High Knees Jogging on Spot 20 Reps

REPEAT ALL ONE MORE TIME

 

DAY 9: COMPLETE WARM-UP ABOVE

PART A: We Are Going To Climb The Repetition Ladder! Try To Finish Within 30 Minutes.

Start with 5 reps of each movement (add weights to any of these movements for advanced )

  • 5 Squats
  • 5 Walking Lunges
  • 5 Crunches
  • 5 Squat Jumps
  • 5 Box Jumps OR Step-Ups (each leg.. you can use a chair, but only step ups on a chair) weights optional

Now do 10 reps of each: 

  • 10 Squats
  • 10 Walking Lunges
  • 10 Crunches
  • 10 Squat Jumps
  • 10 Box Jumps or Step-Ups

Now do 15 reps of each:

  • 15 Squats
  • 15 Walking Lunges
  • 15 Crunches
  • 15 Squat Jumps
  • 15 Box Jumps or Step-Ups

Now do 20 reps of each:

  • 20 Squats
  • 20 Walking Lunges
  • 20 Crunches
  • 20 Squat Jumps
  • 20 Box Jumps or Step-Ups

Now go back down

15 reps of each: 15squats 15walking lunges 15crunches 15squat jumps 15box jumps or step-ups

10 reps of each: 10squats 10walking lunges 10crunches 10squat jumps 10box jumps or step-ups

5 reps of each: 5 squats5 walking lunges5 squat jumps5 box jumps or step-ups

TOP OF LADDER!!!

I’ve gotten used to the usual warm-up and finished it quickly.
Day 9 is pretty much different from the rest of the workouts that Jen had made.
It is a climb repetition ladder workout that starts with 5 reps then climbs up to 20 reps per workout.
As you can see, Jen picked 5 types of exercises that mostly targets glutes and the core, and burns fat at the same time.
I honestly love these type of workouts but then again, my cough kept me from finishing the workout in 30 minutes time.
I have to take small breaks and catch my breath to get through the next round. Instead of 30 mins, I finished the entire workout in an hour.

Calories burned on Day 9

july 27

Day 10 | Monday | July 31

Turns out that cough had worsened the next day and I needed to rest the whole weekend so I spent my weekend again of resting and mostly coughing—more of a bark of a hound dog. Yikes.

Moving on from that, I felt so much better by Monday.
I had a quite big lunch: Wholewheat pasta with chicken, broccoli, and carrots. Very filling!
I wasn’t really hungry after coming home from work and just jumped into my workout clothes.

DAY 10COMPLETE WARM UP. *Make Sure You Are Stretching To Avoid Injury!

Stair way to HEAVEN 😉 For this work out you need stairs- of any kind…

Your house, your hotel, a StairMaster at the gym, your stairs at school. Anywhere. IF you cannot get access to stairs, use a chair. Find some dumbbells or anything around your home that can add weight while you move! If you are using a StairMaster at the gym, complete 15 minutes then follow with Part B.

  1. Set your clock for 15 minutes – YOUR CHOICE TODAY!
  2. Begin at a brisk pace to climb the stairs, if you have no stairs count up to 12 reps on your chair. While climbing do biceps curls with the weight!
  3. At top of stairs, set weight down and do 5 Burpees.
  4. Travel back down the stairs.
  5. At bottom do 6 Tricep Dips.

Now back up and repeat!

PART B: Time for some Abs!

Rest if needed but complete the time! You can do it! Do the following 3 times

  •  30 second plank
  • 30 second side plank (each side)
  • 1 minute butterfly kicks (laying; keep your back flat)
  • 25 sit ups
  • Rest 2 minutes, and Repeat

After warming up, I did a few good stretches to reduce any injury.
Although we have stairs outside where I live, I just don’t think it’s a good idea as the weather was 43 degrees and I might likely suffer from heat stroke so that leaves me with chair and dumbbells.

I honestly find this workout too easy. I guess it is because I used a chair with dumbbells instead of getting on the actual stairs or Stairmaster. However, the outcome of this workout was a surprise!

july 31
I burned a total of 407 calories! I wasn’t expecting that. Not really.
On the other hand, I completed ab workout without any difficulty.

 

Day 11 | Saturday | August 5

After Day 10, I stopped from working out, AGAIN, for 4 days. Dang it period!
It was that time of the month, again. My reproductive system had been very uncooperative and gave me the most painful cramps! Ahhh. It was the worst!
I manage to stay away from junk food during the red tide and mostly fed on nuts and homemade oatmeal cookies.

DAY 11Complete WARM UPTABATA DAY! Did you know that you can see better fitness results with just 4 minutes of Tabata intervals compared to an hour jogging on a treadmill!?If you are not familiar with Tabata, you will need to set a timer (I use the clock app on my iPhone). Here’s the breakdown for a standard 4 minute Tabata workout which you will use for PART A- 20 seconds GIVE IT YOUR ALL!! Make these 20 seconds your highest intensity- 10 seconds of rest- Repeat 8x

 

Part A: Set Your Timer To 4 Minutes For Each
Tabata Cardio:
Pick 1- Running In PlaceJumping RopeMountain Climbers, Or Sprints

  • Go ALL OUT With Your Cardio For 20 Seconds (High Intensity, Give It Your All!) Then10 Seconds Of Rest. Repeat For 8 Rounds

Tabata Abs: Complete Both Of These Tabata V-UPS And Tabata Plank (Repeat 4 Rounds Of Each)

  • Now Let’s Work Towards Those Abs, Do Each Exercise For 20 SecondsThen 10 Seconds Of Rest... Repeat Each Only 4 Rounds (Splitting Up The 8)

Tabata Movement:

Pick 1-  Side Lunges, BurpeesTuck Jumps, Or Jumping Lunges

Let’s Kill It! *Crush Your Movement For 20 Seconds Then 10 Seconds Of Rest. Repeat 8 Rounds

PART B

TIME TO TONE IT UP! (grab your weights) It’s important to do weight training to shape and tone your muscles!4 sets of 12 reps for each movement… Check YouTube if you’re unsure how to do a certain movement!Bicep curls – Keep a tight core, shoulders back and head up. Elbows close to your torso, rotate your palms so they are facing upwards with the weights. Curl up while contracting your biceps until the weights are at shoulder level!Overhead Tricep extensions- Stand holding a weight with both hands behind your head. Lift the weight over your head until your arms are fully extendedShoulder flys- Keep your core tight and arms slightly bent at the elbow. Raise your arms to the sides and stop at your shoulder height then go back down

QUICK TIP: Got a late night sugar craving? To satisfy your craving and not sabotage your success, instead of reaching for the ice cream or brownie, try some fruit with nut butter or maybe some figs or fruit with some cheese slices. These snacks offer a bit of sweetness and some protein that will help curb your craving and you can sleep better knowing you are still on track!

 

TABATA workout is a KILLER! Do I like it? Heck YES!

I picked Mountain Climbers for Tabata Cardio and repeated it 8x. Repeating one workout  8 times with only 10 seconds of rest made me really weary… but that’s the goal anyway.
Next is Tabata Abs which is composed of V-Ups and planks. Holy guacamole!
Jen murdered my tummy fats with this combo! And then lastly, I picked Jumping Lunges for Tabata movement, which by the way, murdered my glutes and neighboring muscles too.

Part B focused on toning up the upper body such as Bicep curls, Overhead triceps extensions, and Shoulder flys. I grabbed my 2 kg pink weights and performed 4 sets of 12 reps of each exercise.

Day 12 | Saturday | August 6

This workout is one of my favorite workouts that I’ve done so far. The workout is called “Deck of Cards”. I’ve never really had the interest to play cards. I don’t even know each of the card’s names! But that changed when I did this workout. Lol. Jen helped me get familiar with each of the card’s names and that still amaze me for a fact that I learned it because of working out.

DAY 12Complete Your Warm Up

DECK OF CARDS! All you need is a deck of cards. Each suit represents the exercise seen below. Use the number on the card as the number of reps and all face cards 10 repsAce is 11 reps!!!! Complete as much of the deck of cards as possible in 25 minutes. Feeling ambitious, finish the entire deck regardless of time! NO PEEKING OR STACKING THE DECK – JUST SHUFFLE and pick one card at a time. You must complete what the card says!

DIAMONDS: Burpees or Side to Side hops

HEARTS: Squats or Squat Jumps

SPADES: Mountain Climbers or Hip Raises

CLUBS: Push Ups (can be modified)

JOKERS: 30 JUMPING JACKS

I had banana and strawberry smoothie with chia seeds an hour before I start on this workout.
As always, I started with warm up exercises and then set my timer to 25 minutes. I used virtual cards as I have no actual cards with me.

I started really quick once my timer starts counting. You can see that each card represents different workouts. Diamonds, hearts, and spades have two types of exercise to choose from. I chose the following exercises on these cards: Diamonds – Burpees, Hearts – Squat Jumps, and Spades – Mountain Climbers.

I’m impressed with my virtual cards– I mostly got diamonds so I have to do burpees and I have never ever done as many burpees in my life, and mind you that I am one of those people who hate burpees but all of that changed after trying out this one– I freaking love burpees! Jen what have you done to me?! Lol, Kidding aside, This workout is quick and did burn me a quite good amount of calories in the span of 25 minutes.

august 6

 

Source: Jen Selter Website

 

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