Tuesday challenge coming your way!
Kinda like this idea so let’s keep it rolling all year!
Comment your time in the comments or tag me in IG and then tag someone to challenge! 2021 we are getting better together! #accountability
5 rounds of 5 reps each
5 hand pushups
5 sit ups
5 squat jumps
5 burpee (pop tart no chest to ground)
5 jacks
Hey everyone! It’s been a little while since I’ve updated this page but I have big plans to bring it back to life!
First let me reintroduce myself! My is Jessica Armstrong. I’m 33 years old with 2 kids, Apollo and Theo, who are 3 and 1 years old respectively. My husband, Anthony, and the boys live about 40 miles north of Dallas, Texas in McKinney. Anthony and I are both personal trainers and love to help others.
Everyone is busy and we certainly are in that same category. In addition to our personal training schedule we have others jobs. I work for Fox Sports Southwest as a producer covering the Dallas Mavericks and Anthony is a Real Estate Agent.
The reason behind MAKETIMEFORFIT is just as simple as it sounds. Make time for IT. We believe your health is your wealth. In this current state of Covid19, it’s certainly ringing true even louder than before!
Workouts don’t have to take 2 hours at a gym. Or be something you don’t like to do. You don’t like running, even dread it? Then don’t do it. Fitness is fun and should be enjoyable! Yes it can be uncomfortable at times pushing yourself to get stronger or faster but big picture, WE ALL NEED IT.
So thanks for following along. Hopefully we can be a resource for you in the fitness world and inspire you to make your health a priority and a part of your everyday life.
DAY 6 #MTFFplank is the side plank dip. Start in a side plank on right arm on the floor shoulder over wrists and hips stacked. Keep your core tight and raise hips high then lower right hip and dip to the mat then back up. It’s important to keep core tight and hips stacked to prevent swaying forward or back.
Challenge:
Beginner: 10 side plank dips each side 3x
Intermediate: 15 each side 3x
Advanced: 20 each side 3x
Pro: 25 each side 4x
We are still in week 1 and just getting started – challenge a friend and get your #augustabs with me! Be sure to #MTFFplank so I can follow you!
Start today! Email maketimforfit@gmail.com for your personalized workout program!
Here are days 3, 4 and 5 of the #MTFFplank challenge.
DAY 3 #MTFFplank is the plank shoulder taps. Start in high plank with shoulders over wrists, hips square and in a straight line with your spine. Keep feet a little wider than shoulder width and a neutral neck don’t look down or up. For the shoulder taps alternate tapping right hand to left shoulder and left hand to right shoulder. SQUEEZE your belly button to the spine and spread weight evenly through the plane hand and feet. Try not to rock side to side.
Challenge: 50 shoulder taps, easy count; counting each tap. Rest for 20 seconds and repeat 4x.
DAY 4 #MTFFplank is the side plank. Start on with right arm on the floor shoulder over wrists and hips stacked. Keep you core tight and hips high.
Challenge: Hold right side for 30 seconds switch to left side for 30 seconds. Then increase holds by 10 seconds, so 40 seconds each side, 50 seconds, then 60 until you can’t hold it any more!
We are still in week 1 and just getting started – challenge a friend and get your #augustabs with me!
DAY 5 of the #MTFFplank challenge is the reverse plank. This plank engages your shoulder, triceps, glutes, hamstrings and core.
Start by sitting on the mat place hands under shoulders finger tips to toes and press hips up. Your body should be in straight line with yourweight even distributed. Be sure to keep your hips up by squeezing glutes, hamstrings and core.
Challenge: Hold for 20 seconds, rest for 20 seconds, then hold for 30 seconds, rest for 15 seconds, then 40 up and 10 rest, 50 and 5 and end with 60 seconds straight.
Be sure to tag #MTFFplank so in follow your journey to get #augustabs!
Start today! Email maketimforfit@gmail.com for your personalized workout program!
There are many variations of bicep curls from dumb bells, barbells, resistance bands and of course cables! I like to change up my machines to target the muscles in a slightly different way. Today’s move is done on cable machine with the rope attachment. Now there are even more ways to change up a standard bicep curl on a cable machine by altering the grip and/or the attachment. The rope adds some isolation that I like because it’s not stable and when you get the the top of the move you can get an extra squeeze as you separate the two ends. Try doing this move for 10-15 reps with 4 sets. Don’t let the weights just drop out at the end, go slow and controlled throughout the move!
maketimeforfit 