It’s Day 10, the second baseline workout of the 21-Day fitness challenge. Your performance last week was impressive. I have a feeling you’re going to do even better. Go get ’em, champ.


Day 10: Baseline Workout #2

1. Mile. Run (or walk) a mile as fast as you can. On a treadmill or outside.
2. Push Ups. As many as possible in 90 seconds. Demo.
3. Jumping Lunges. As many as possible in 90 seconds. Each leg is 1 rep. Demo.

Beginners: You can walk the mile. You can do alternating stationary lunges. You can do push ups on your knees. Intermediate/Advanced. If you’re injured, you can walk the mile. Everything else is as prescribed.

Extra Credit: Do an additional timed mile.

Nutrition: Tell me about your nutrition progress. Ask questions. Let me what I can do to make this easier for you.



Angel · 07/31/2013 at 8:54 am

@FVR Great job on the push ups. And holy lunges. Good work. Stay in!

FVR · 07/29/2013 at 5:40 pm

My first mile was right at 8 minutes again, and I made sure to do beat my score on the lunges and pushups: 82 lunges and 43 pushups! However, I ran 1/4 mile and just could not mentally face being on a treadmill for the rest of the extra credit mile. So I subbed in the 50 jacks/50 squats/50 high knees/25 pushups exercise. Two rounds in 6 minutes, 7 seconds. I’ll also do four rounds as a separate challenge for time.

Amy · 07/29/2013 at 5:28 pm

I’ve been traveling, so I’m late reporting this even though I did the workout on time. Slight improvements = Happy Amy. 9:29 mile, 71 jumping lunges, 43 push ups.

Angel · 07/25/2013 at 3:25 pm

@Elena. Team Women! Thanks for the correction. I thought that was what you meant. Keep you the good work.

Angel · 07/25/2013 at 3:24 pm

@nomi. Smart to forego the mile for more studying. Yeah, check your timer, boo.

Angel · 07/25/2013 at 3:23 pm

@carrie Yes!

Angel · 07/25/2013 at 3:23 pm

@Carrie – 4, Chocolate – 0

Angel · 07/25/2013 at 3:21 pm

@Victoria. Most donuts in a work day?! Well, now you can’t say you never won nothing. 🙂
Willpower coming this week for sure. We all need a push.

Angel · 07/25/2013 at 3:20 pm

@Polly. #winning

Angel · 07/25/2013 at 3:19 pm

@Nomi. When you crave the sugar, eat any kind of veggie and/or have some water with a whole lemon squeezed into it. Changes everything.

Angel · 07/25/2013 at 3:18 pm

@Slomo. Smart to rest. Very smart.

Angel · 07/25/2013 at 3:18 pm

@Darlene. No worries. Trust me, your fitness is improving.

Angel · 07/25/2013 at 3:17 pm

@Quynn. Ima need you to get on schedule. real quick, boo.

Angel · 07/25/2013 at 3:17 pm

@Megan. Great!

Angel · 07/25/2013 at 3:16 pm

@Rachel. Excellent!

Angel · 07/25/2013 at 3:15 pm

@Emily. Yes, there was probably some fatigue. You will have better days!

Angel · 07/25/2013 at 3:14 pm

@Michelle. Great job. Try use the same medium for your next baseline. I LO-OVE ginger/beet/apple juices.

Angel · 07/25/2013 at 3:13 pm

@Devon Right on!

Devon · 07/25/2013 at 2:41 pm

Mile was faster, 8:40. Push ups the same and same with the jump lunges. Nutrition is ok, although I SO wanted some snacks post dinner last night. Instead, I went to bed.

Michelle N. · 07/25/2013 at 2:19 pm

The first mile this time was faster (9:55), but I was on a treadmill seemed to be pushing a bit harder.. 40 push-ups.. 65 lunges. Second mile was 10:00. The vegan days were great…I did some juicing before I started and found that my beet/apple/ginger concoction really kept my energy up throughout the day. I may just keep this up.

Emily · 07/25/2013 at 11:15 am

My mile was slower – but I think that’s because I also did the fitness challenge from Tuesday yesterday before I ran my mile. Last week I hit 7:14, but this week I was around 7:24. I also ran this week during my running club’s mile championship so it was on a track instead of the treadmill. I wasn’t able to do more jumping lunges or pushups either. I think it just wasn’t my day. I’m looking forward to improvements next week.

Rachel · 07/25/2013 at 9:22 am

Mile test in 12:50!! I jogged the last bit to make me goal. Wow competitive spirit. I needed to warm up from the gorgeous chill in the DC morning air!! 44 push ups. Looking forward to a nutritious day. I think I’ll scroll my Pin Board: This is IT!!

Quynn · 07/25/2013 at 8:52 am

Yo these jumping lunges are no joke. Trying to double up on workouts to catch up and not pass out. Have my oxygen machine on standby

Megan · 07/25/2013 at 8:32 am

20 sec shorter on my jogged mile 🙂

Will make up the abs ain’t easy workout today

Darlene · 07/25/2013 at 8:13 am

Fitness Test #2 not as good as last week. Rats.

Mile: 15 minute mile, outside walk
Knee pushups: 35 (same as last week!)
Jumping lunges: 42 (went slowly to keep good form)

Still felt great doing a morning workout!

Slomo · 07/25/2013 at 7:18 am

Woke up unrested and with knee pain, so I listened to my body, slept another hour, and did some light yoga instead of the baseline workout and run. For me, that was way more of a challenge than muscling through a killer workout, so I gotta just be happy about that. My knee will thank me later =)

Slomo · 07/24/2013 at 11:52 pm

Dinner out with people several nights in a row has been brutal (because of my goals but also because I’m anti-social), but I haven’t cheated. Tonight I was STARVING and we went out for muscles..muscles are delicious but NOT filling. Everyone else was drinking wine and soaking up the delicious broth with loaves of bread, but I stuck with my salad and muscles and had a good time. I had to eat when I got home late (meat and veggies), but I made it. Tomorrow is another night out for dinner (yikes), and then Friday is my cheat day. Caught up with abs today and will do baseline tomorrow, but with very little sleep, unfortunately. Sleep needs to be part of my goals next week, for sure. I need sleep and yoga in my life.

Hang in there you guys – we got this!

Nomi · 07/24/2013 at 11:04 pm

Forgot to post about nutrition. I have been sticking to the rules but need to incorporate more variety and eat more frequently. I am home with my mama surrounded by these peanut butter cookies that I want to destroy. I have never wanted cookies so badly in my life, but I’m suppressing the urges to eat them. Water intake has been good.

Polly · 07/24/2013 at 10:12 pm

I did my mile in 9:58 this week! I’ve never run for speed before. This is fun!

Victoria · 07/24/2013 at 10:10 pm

Done. My mile was 20 secs faster then last week, but it was definitely a struggle. I did about the same on the push ups and jumping lunges.

Angel, a post on willpower would be great. So far, I’ve stuck to the nutrition challenge with no cheating. Today at work, one of my co-workers brought donuts. I’m known in my office as being the person who can eat the most donuts in a work day (it’s a very sad honor, but it’s why I’m here). Today, I did not eat a single donut. I definitely feel my willpower getting weaker as the week progresses. Any encouragement you can give would be greatly appreciated.

Carrie · 07/24/2013 at 9:07 pm

Oh, and still no chocolate . . .

Carrie · 07/24/2013 at 9:06 pm

Really, really did not want to exercise today, but got up out of bed and did an 11:20 mile, 20 regular and 22 knee push ups, and 60 lunges! A little improvement in all three!

Nomi · 07/24/2013 at 8:03 pm

Hopefully today is just an off day for me…but I am not sure because personally exercising has been a bit of a struggle this whole week (i.e., more fatigue than usual). Maybe I’m not eating enough? Not sure. Anyway, My mile this week was 7:00, which was a slight improvement, although I hoped to get it well under 7. I went out entirely too fast and was dead at a half a mile.

For the push ups, either I made a typo last week or had the timer running too long by accident because I did 51 push-ups, which is 20 less than last week- and 51 is way more reasonable for me. I know my form wasn’t that drastically different, although I did focus more on form this time. I did 61 lunges which is less than last week, so I need to get my little legs in gear this week.

I opted out of the 2nd mile today because I still have to do the ab circuit tonight, and have enough energy to work toward my study goal. Will run another timed mile tomorrow followed by a hilly leisure run if I’m still alive.

Darlene · 07/24/2013 at 7:53 pm

Today if my off day (date night!). I’ll do the fitness challenge tomorrow and let you know. Other than that staying on my diet, no sweets, no junk food, but today I had a few alcoholic drinks. Hey. It’s my night off! And one of them was a light beer.

Elena · 07/24/2013 at 7:20 pm

Yes I mistyped and it should say “can’t”. Baseline workout done! Slightly better than last week but today was outside; oh and my husband did it with me and totally hated the lunges and had to stop and catch his breath (which Never happens!)

Angel · 07/24/2013 at 6:21 pm

@Rachel Pearl. Help is on the way. Willpower post coming…. You’re not alone.

Angel · 07/24/2013 at 6:18 pm

@Elena. Yes, you figured out the genius. All most everyone here can be better in either nutrition or fitness. Everyone has their strengths. Great observation.

Angel · 07/24/2013 at 6:17 pm

@Elena. I’m assuming you meant to say “can’t” be a whole healthy person. Right?

Angel · 07/24/2013 at 6:17 pm

@Polly. Okay, you and the others got your slip up, let’s get back on track right now. Moving on.

Angel · 07/24/2013 at 6:16 pm

@Alexandra. Sweet potato is allowed and should be consumed! I love sweet potatoes.

alexandra · 07/24/2013 at 5:44 pm

Does sweet potato (grilled), count as good food?

Polly · 07/24/2013 at 3:02 pm

Well, if everyone else is going all Usher today, then “these are my confessions”: nacho party at work yesterday had me mindlessly consuming chips (with lots of veggies though!) and a mini cupcake (but no wine). I still have to do my abs and baseline #2 but will catch up tonight and tomorrow.

Elena · 07/24/2013 at 11:01 am

I guess I’m not the only one who had a bad day yesterday. I totally punted on the work out but I did keep to all the nutrition goals, all the water consumed, no junk food and no processed sugar. I realize the genius in having the challenge be both nutrition and fitness since so many of us have a strength in keeping up with one but not the other and kind of ignore the other half but you can be a whole healthy person without both. Food for thought. I will do the baseline workout today, I kind of liked the awesome accomplished feeling from it last week.

Rachel Pearl · 07/24/2013 at 10:20 am

Angel, I have a problem. How the hell can I tell myself I would like to do something (not eat junk) and then 4 hours later I DO THE OPPOSITE. Last night I ate a funnel cake. YEP – a WHOLE FUNNEL CAKE. My bf barely helped. I also walked/jogged to the park and did the ab work out yesterday morning and then THAT NIGHT I went to a concert and saw someone walking around with a funnel cake and like a moth to a flame I lost my mind. How do I prevent this in the future? I can’t ask for 100 calories of friend dough, they just give you all 2,000. I could have thrown it away and I did attempt to put it across the blanket….yeah no. I’m going to the gym now to power walk a mile (I’d like to hit 13 min) and I MUST focus on food. Typically I CAN keep to 1200 – 1500 in a day depending on the workout and I had cauliflower for lunch and died and went to heaven yesterday. I know I can do this full time but after YEARS of whacky eating my brain patterns don’t always work right. And then in a week I can ruin all the good work I do resulting in NEVER LOSING THIS BELLY. Help?

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