Exercise Challenges

piecesinprogress:

I put together these plans to be accessible for all levels of runners. Whether you’re just starting out or you’ve been running for years, I hope these plans will help you set and attain your goals. After that you should pick EITHER speed or distance depending on what your goals are (for example do you want to run your fastest 5k or are you shooting for a half marathon?).

Cross training days should be something non strenuous that helps with aerobic endurance. I highly suggest biking or yoga which will help you build strength and stamina without overtaxing the muscles you rely on for running. Remember to listen to your body and take the rest days you need!

I also highly recommend making charts for your progress! No matter what your goal is- time, distance, minutes run v. walked- find a way to visualize your progress! One of my favorite daily rewards is being able to input my mile times (I’m working on speed) and see how they’re improving run to run! :)

piecesinprogress:

March is here and I’m celebrating with a new challenge! This month is all about MIND & BODY. In addition to a fitness plan, it features a daily attitude challenge, something to help you feel good about yourself, your surroundings, and your goals (particularly your health-specific ones!). The calendar is printable so save it, print it, and check off the bubble each day. Don’t forget to reward yourself! My suggestion is to reward yourself based on the number of bubbles you check off each week.

For more at home workouts and monthly plans go here and for weekly meal plan ideas to go along with this go here! :)

ps- if you post about your progress this month here on tumblr or on instagram I’ll leave you encouraging comments & feedback! I follow the tag piecesinprogress on both. :)

training-sexybeast:

FREE PRINTABLE FITNESS & FOOD JOURNAL

I personally created these and worked really hard on making them, so please don’t rip, steal, or claim them as yours.

It includes the following: 

  • Health/Fitness Goals: List the goals that you want to achieve, write down how you are going to do that, the date that you want to achieve the goals, and whether you achieve that goal or not.
  • Exercise Log: It is a weekly exercise log, check off what type of exercise you did (cardio, strength, etc), the activity you did (running, pilates, insanity, etc), how long you did the workout for, the amount of calories you burned, and for the notes you can write anything that wasn’t asked (for ex. if you ran today, in the note space you can write the distance you ran for, or if you did strength you can write the amounts of reps you did)
  • Food Log: It’s a weekly food log. You write down what you ate for breakfast, lunch, dinner, and snacks, the amount of calories you ate in total, and the amount of water you drank (the unit can be, mL, ounces, or maybe the amount of water you drank in a glass)
  • Recipes to Try: If you ever wanted to cook/bake/make anything, you can write the name of the recipes (for ex: granola bars, or healthy pasta, etc, etc) the source (where you found it), and check off whether you like the recipe or not.
  • Grocery List: I created my own grocery list and to my surprise a lot of people liked it, so I wanted you to have a list of your own, so when you go grocery shopping you know what to buy :)
  • Meal Planner: (Weekly meal planner) Similar to the Food Log, instead you can use this chart as a way to plan out your meal, so you don’t waste time searching in your refrigerator looking for what to cook for dinner.
  • Body Measurements: (Monthly body measurements) The thing about creating printable that have to do with measuring progress is that some people may do it weekly, other do it monthly. So, I chose monthly because I don’t want you to get stress if you didn’t see any changes within a week. I gave you 6 weeks although there are usually 4-5 weeks in a month, so you may have the row empty. You can measure it with any unit you want (cm or in) Although I should have left some empty boxes for those who want to measure other body parts that I didn’t include, I ran out of space (sorry >.<)
  • Weight Tracker: This is an annual weight tracker which you can use to track your weight throughout the whole year. For the loss/gain you write whether you loss or gain a specific weight (for ex. gain 5 pound, loss 2 pound, etc, etc)

I hope this is helpful :) If there is something that you want me to make or if you have any question you can always leave it in my ask box ^.^

(via livelovebeyou)

backonpointe:

March: Start of Spring

March has four calendars: a basic version for the average reader, one for beginners with frequent rest days, one for students that asks you to do more working out on the weekends, and one for dancers (or anyone else working on flexibility) that includes stretch days.

The directions are simple: find the current date on the calendar, see what workout(s) it asks for, and pick one from each section listed for that date. For example, if today it says “Arms” and “General,” I’d find an arm workout and a general workout to do today.

Feel free to substitute an HIIT workout for any cardio workout listed. This is especially helpful if you don’t have a lot of time for cardio.

If you’d like to write about your experiences during the month or see how others are doing, please use the tag “BoP: March”. By all using this tag, we can see what others are doing during the month and send others encouragement along the way. Let’s all support each other on our journeys! (If you’re not on Tumblr but still use these calendars, feel free to update us on the Back On Pointe Facebook Page or the Back On Pointe Fitocracy Group! Or, post on Instagram or Twitter!)

During the month, remember that you should take as many rest days as you need, modify any workouts that you cannot do, stay hydrated, get more low-intensity cardio, and eat well.

Have fun!

p.s. Any of the calendars can be modified. If you are training for a half-marathon, feel free to count that as your cardio on cardio days. If you’re sore in the arms from helping a friend move, substitute a butt workout instead. It’s all about you!

Click “Read More” for the workouts!
(At the bottom there are also a handful of links to good stretching videos for the Stretch Calendar if you want to mix up your routine!)

Read More

riiaeatsright:

Hey guys! :)



So I figured I make a post showing a super basic layout of what I do on each day!
 This is a basic layout for my leg day!
I always warm up with stretching and either a sprint or a cycle.
After, for the bulk of my workout I’ll do a combination of the following workouts (not all of them, just whichever I decide to do for that specific day!) And I’ll do most of them with weights (so maybe dumbells, or a barbell, kettleball, etc) And I’ll do different sets &amp; reps (usually my last set is to failure!)
So this is just a super simple outline of Leg Day! I basically just pick which exercises I want to do out of the list and make fun circuits incorporating planks, wall sits, ab exercises and so on on top of the leg/glute workouts! 
It keeps it fun and exciting! I love mixing up my workouts! :)

riiaeatsright:

Hey guys! :)

So I figured I make a post showing a super basic layout of what I do on each day!

This is a basic layout for my leg day!

I always warm up with stretching and either a sprint or a cycle.

After, for the bulk of my workout I’ll do a combination of the following workouts (not all of them, just whichever I decide to do for that specific day!) And I’ll do most of them with weights (so maybe dumbells, or a barbell, kettleball, etc) And I’ll do different sets & reps (usually my last set is to failure!)

So this is just a super simple outline of Leg Day! I basically just pick which exercises I want to do out of the list and make fun circuits incorporating planks, wall sits, ab exercises and so on on top of the leg/glute workouts!

It keeps it fun and exciting! I love mixing up my workouts! :)

(via exercise-till-it-hurts)

magicallyalexa:

Want to get in shape, but in the mood to watch a Disney movie? well here you go! Thanks to the following blogs! check them out while you work out! (NOT MY PHOTOS, NOR WORKOUT)

  • fuckyeahmovieworkouts.tumblr.com
  • jamierunningwild.tumblr.com
  • filbr-fitblr.tumblr.com
  • fitdisney.tumblr.com

LOVE THIS? CLICK HERE FOR MORE MAGIC!

(via wannaberunnerrr)

piecesinprogress:

I designed this workout to be printable so you can save it and fill it out every day! It’s a quick jump start meant to get you into a regular strength training routine. While this is a fantastic and challenging addition to your workout, remember that it is just an addition and to have visible results you need to do cardio and eat a healthy diet. Need some ideas for what to eat? Go here!
For more at home exercise plans go here! :)

piecesinprogress:

I designed this workout to be printable so you can save it and fill it out every day! It’s a quick jump start meant to get you into a regular strength training routine. While this is a fantastic and challenging addition to your workout, remember that it is just an addition and to have visible results you need to do cardio and eat a healthy diet. Need some ideas for what to eat? Go here!

For more at home exercise plans go here! :)

backonpointe:

February: Lovely Month

February has five calendars: a basic version for the average reader, one for beginners with frequent rest days, one for students that asks you to do more working out on the weekends, one with high-intensity interval training included, and one for dancers (or anyone else working on flexibility) that includes stretch days.

The directions are simple: find the current date on the calendar, see what workout(s) it asks for, and pick one from each section listed for that date. For example, if today it says “Arms” and “General,” I’d find an arm workout and a general workout to do today.

Feel free to substitute an HIIT workout for any cardio workout listed. This is especially helpful if you don’t have a lot of time for cardio.

If you’d like to write about your experiences during the month or see how others are doing, please use the tag “BoP: February”. By all using this tag, we can see what others are doing during the month and send others encouragement along the way. Let’s all support each other on our journeys! (If you’re not on Tumblr but still use these calendars, feel free to update us on the Back On Pointe Facebook Page or the Back On Pointe Fitocracy Group! Or, post on Instagram or Twitter!)

During the month, remember that you should take as many rest days as you need, modify any workouts that you cannot do, stay hydrated, get more low-intensity cardio, and eat well.

Have fun!

p.s. Any of the calendars can be modified. If you are training for a half-marathon, feel free to count that as your cardio on cardio days. If you’re sore in the arms from helping a friend move, substitute a butt workout instead. It’s all about you!

Click “Read More” for the workouts!
(At the bottom there are also a handful of links to good stretching videos for the Stretch Calendar if you want to mix up your routine!)

Read More