MAX Blog

Fit & Fabulous- Week 3

We have reached the halfway point of our Fitness Challenge! Congratulations to all of our challenge participants for making it this far- every day is a victory!

Research suggests that it takes 21 days to make a habit. At the end of this week, each one of you will have done something far bigger than just losing weight, you will have developed a healthy habit, a routine, a lifestyle! 

Each week, we kick it up a notch. In week 1, we began our workouts and made small changes to our diets. In week 2, we added bonus workouts (burnouts) and started tracking our meals. Now, for week 3, it is time to place a priority on our nutrition. 

Any great athlete will tell you- food is fuel. You have to eat to perform, but WHAT you eat affects your performance.  While technically a calorie is a calorie, the nutrition provided by thus calorie is a huge factor in the way your body functions and looks. Two thousand calories of twinkies will not get you very far in your day before you crash and burn, while two thousand calories of lean meat, fruit, and veggies will power you through the day, assist in muscle building and recovery, and fuel your activities. 

Take a look at last week's food diary. As you were tracking your every bite, were you shocked by how much you really consumed? Those little snacks creep up on you, don't they, and what you thought was one serving of salad dressing really ends up being more like three. It all adds up. So, what's next? 

Like we have mentioned before, Steve and I follow an 80/20 rule. 80% of our diet is healthy, nutritious whole foods, while the remaining 20% is available for our favorite treats. For example, in order to indulge in some homemade cookies for dessert, my dinner would include grilled chicken smothered in my dad's famous mushroom sauce and summer squash. 

Looking at your food diary, is there room for improvement? Maybe swap out those frozen waffles and syrup for an egg omelet and side of fruit. Still grabbing lunch on the go? Give yourself five extra minutes in the morning to pack something nutritious and delicious! Small adjustments lead to big results. So, take a close look and start tweaking your diet. You have been busting your butt with these workouts, now it is time for your body to show off all those lean muscles! Abs are made in the kitchen.

All right, here we go! This week is going to be tough, but we know you can do it!

Workout #1- "Lordy, Lordy Let's Do Forty"

  • 40 Right Side Burpees
  • 40 Right Side Curtsy Lunges
  • 40 Right Side V Crunches
  • 40 Left Side Burpees
  • 40 Left Side Curtsy Lunges
  • 40 Left Side V Crunches

* Please view the video for exercise demonstrations. Try to finish the workout as fast as you can, but do not compromise technique for time.

Burnout #1- "100 Leg Lift Variety Burnout"

* Click on the link to view this awesome ab workout!

Workout #2- "Buns of Steel"

Part 1

  • 3 x 10 (each leg) Single Leg Squats
  • 3 x 10 (each leg) Single Leg Deadlifts

Part 2

  • 3 x 20 Swimmers
  • 3 x 20 (each leg) Donkey Kicks

Part 3

  • 3 x 20 Hip Thrusts
  • 3 x 20 Hamstring Curls

* Check out the video for exercise demonstrations.

Burnout #2- "Three Way Abs"

* Click on the link and grab a partner for this ab burnout!

Workout #3- "Shoulder Surgery"

3- 5 Rounds:

  • 10 Plate Punches
  • 10 Bent Over Rows
  • 10 Overhead Presses
  • 10 Over Right Shoulder
  • 10 Over Left Shoulder
  • 10 Right Circles
  • 10 Left Circles
  • 10 Front Squats

* Please view the video for exercise demonstrations. If you do not have a weight plate, check out our MAX Workouts page to choose another great workout! 

Burnout #3- "Bootilicious" 

* Click on the link to view this backside-lifting workout!

Workout #4- "Full Body Blast"

  • 1 minute Jumping Jack Touchdowns
  • 50 Chest Press and Leg Lifts
  • 1 minute Jumping Jack Touchdowns
  • 30 Push Up and Row
  • 1 minute Jumping Jack Touchdowns
  • 50 Heel Elevated Squats
  • 1 minute Jumping Jack Touchdowns
  • 30 Skull Crushers

* View video for exercise demonstrations and no equipment modifications.

Burnout #4- "Fab Abs"

* Click link to view this ab-sculpting workout!

Active Rest Days

Click here and scroll down to the Day 1 Workout to see some of our suggestions for active rest activities.  

We love to hear from you! Share your progress with your MAX family by posting, liking, tweeting, and pinning on your favorite social media sites. We are right here doing the challenge along with you and are so happy you chose to join us! You GET what you GIVE!