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


19 Comments

Angel · 10/03/2017 at 2:06 pm

@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

Princess Laylay · 07/05/2017 at 4:49 pm

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

Angel · 06/26/2017 at 3:39 am

@Badiyah. focused!

Angel · 06/26/2017 at 3:38 am

@Polly. It is a win.

Angel · 06/26/2017 at 3:25 am

@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.

Hollywood · 06/22/2017 at 11:34 pm

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?

Angel · 06/21/2017 at 4:41 pm

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

tia · 06/21/2017 at 4:36 pm

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.

Angel · 06/21/2017 at 12:53 pm

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

Angel · 06/21/2017 at 12:53 pm

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

Angel · 06/20/2017 at 3:53 pm

@Lauren. Thanks for the recommendation. Love it.

Katrina Merkerson · 06/20/2017 at 11:14 am

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

Polly · 06/19/2017 at 8:52 pm

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.

Badiyah · 06/19/2017 at 8:49 pm

Made it through 2 1/2 rounds in 20 mins and I’m sweating like a …

Lauren B · 06/19/2017 at 7:40 pm

Music reco: Portugal, The Man “feel it still”

Carrie · 06/19/2017 at 7:01 pm

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.

Rachel · 06/19/2017 at 5:33 pm

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!

Angel · 06/19/2017 at 9:26 am

@lauren. agree.

Lauren B. · 06/19/2017 at 8:42 am

Superman clapbacks are no joke. That’s all.

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