HELLO!!!!  Go to the right side of the screen and click on THE DAY YOU ARE ON!!

Don't forget to check out my blog at the bottom of this website!!

DAY 21!!!!!!!!!!!!!

 Positive thoughts and Warm up!!

30 seconds on/10 seconds rest

In between cardio = 10 Mountain Climbers, 2 x Prisoner Push-Ups & One Burpee Tuck Jump

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1. Side Jump Lunges

2. One Jump Forward & One Jump Back

3. High Knees & Drop Down

4. Clean & Press – weight

5. Lunge & Twist  - weight

6. One Leg Elevated Push-Ups - Equalizer or chair

7. Wide Leg Half Burpees

8. Left Side Elevated Oblique Dips - elevated surface

9. Right Side Elevated Oblique Dips - elevated surface 

10. Squat & Leg Lifts - weight

11. Squat & Press – weight

12. Mountain Climbers - (balance on weight carefully!!)   

13. Upright Row – weight

14. Bicep Curl & Shoulder Press- weight

15. Floor to Head Squat Twists – weight

16. 10 Hight Knees & 10 Mountain Climbers

17. Oblique Twists – weight

18. Squat Swing - weight

19. Bent Over Row  - weight

20. Over head Lunge & Kick 

21. Front Raise & Side Raise Alternate – weights

22. Tricep Dips 

23. Plank & 3 Point Under Knees 

24. Chest Press – weight

25. Wood Chop Left  - weights

26. Wood Chop Right  - weights

27. Straight Punches  - weights

28. Upper Cuts  -  weights

29. Reverse Curls  -  weights

Stretch!  Drink water!  FUEL yourself well! JOURNAL!  SEND ME YOUR MEASUREMENTS AND YOUR DAY 21 PICTURE!!!! XOXO, COACH DEB

We had a great turnout at the pavillion!  Becky, Sandy, Dan, Michelle, Anne, Laura, Shannon, (even our cheering group, Rachel, Brooke, Michael and Carrie)  stepped up to the plate and celebrated their 20th day with a run around the track and some self inflicted step ups on a rock (GO SANDY AND DAN!), push ups (GO BECK, SHANNON AND LAURA), dips, band exercises, elevated spiderman push ups (DON'T THINK I DIDN'T SEE YA BECK!!), a dynamic duo on the EQUALIZER (MICHELLE AND ANNE!!) and such support between partners not to mention (but I will) GREAT stories of the last 20 days!!!   

I couldn't be more grateful for all of you who are participating in this journey making our lives and others better PURELY by EXAMPLE!!!!!

Day 21 is tomorrow so go rock the "last" workout with all the goodness you have aquired over the last 21 days!!  

DO NOT forget to take measurements and send them tomorrow!  After pictures, too!!  I will talk with each one of you individually about your journey so don't forget to make a phone appointment with me in the near future!  15 minutes!  You can make time for that!!  

Thank you and will "see" you tomorrow!! XOXO, COACH DEB 

DAY 19!!! 

WARM UP!!!

50 SECONDS ON/10 SECONDS REST, POSITIVE THOUGHTS, FOCUS AND GO!!

MIXED CARDIO BETWEEN:  JUMP ROPE, HIGH KNEES, AND/OR SQUAT SWINGS...

1. Clean & Press -  weights

2. 1/2 Burpee & Push Up

3. Tuck Abs – Equalizer or ins and outs

4. Reptile on the Run 

5. Squat & Press -  weights

6. Bike Abs

7. Upright Row – weights

8. Push-Up & Under Knee 

9. Squat Jump Touch

10. 1 Frog Jump Forward & Back

11. Oblique Burpee

12. Mountain Climbers

13. 3 Point Seated Tuck Abs

14. Reverse Crunch

15. Reverse Elevated Pull Ups

16. Lunge & Press (L&R Alternative) -  weights

17. Punch Abs - weights

18. 10 high Knees & Drop

19. Side 2 Side Oblique Abs

STRETCH!  DRINK WATER!  JOURNAL!  BE GRATEFUL!  

WE DID IT!!!!!

Day 17!!!  

Warm up!  Get your positive thoughts up and moving through your mind!

50 seconds on and 10 seconds rest!

Round 1

(Burpees or Squat Jumps = between each)

1. 1/2 Burpee & Upright Row
2. Cross Incline Pushups
3. Lunge & 1 Arm Shoulder Press – Left
4. Lunge & 1 Arm Shoulder Press – Right


Round 2

(Mountain Climbers or Star Jumps = between each)

1. Weighted Squat Punch & Side Punch
2. Tricep Bench 1 Leg Jumps – (R&L Alternative)
3. 1 Leg Push-Up, Downward Dog & Cross Knee To Elbow (L&R Alternative)
4. Toe Touch Abs & One Over Head Ab


Round 3

(Clean & Press or Sandbag Swing = between each)

1. 1 Leg Push-Up , Turn & Switch Kick – (R&L Alternate)
2. 3 Point Towel Abs
3. Plyo Long Jump The Mat & Repeat
4. Dead Lift & Behind Cross Legs (L&R Alternative)


Round 4

(Weighted Step Ups or High Knees = between each)

1. Elevated Spider & Cross Knee Touch
2. Side Oblique Jumps & Push Up (L&R Alternate)
3. 4 x Plank Row & Downward Dog & Cross Knee To Elbow (L&R Alternative)
4. 3 Point Tuck Abs – L&R


Round 5

(Mat Jumps or High Knees = between each)

1. Wide Leg Mountain Climbers
2. Sandbag Swings
3. Clap Push Ups
4. Legs Out Bike Abs

STRETCH!  DRINK YOUR WATER!  JOURNAL!!  BRING IT TOMORROW!!!  THANK YOU!!!

Day 15!  

YES YOU CAN!!  WATCH WHAT HAPPENS WHEN YOU MAKE YOUR FAITH WORK HERE!!!  

WARM UP!!! POSITIVE THOUGHTS! 

30 SECONDS ON/ 10 SECONDS REST!

Section 1:

x 2 Times Through  (Cardio = Burpees or Skipping)

1. 3 Point Plank Abs

2. 1/2 Burpee & Uplight Row  

3. Over Ball Push-Ups 

4. Squat Pike & Pike Tricep Push Up (or tricep of choice )

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(One Round Rest)

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Section 2:

x 2 Times Through  (Cardio = Squat Jumps or Star Jumps)

1. Lunge Forward & Back – (R&L Alternate) –  weights

2. One Leg Elevated Push Up & Spider Knee – (R&L Alternate) - Equalizer or chair

3. Clean & Press + Squat & Press - weight

4. 10 Mountain Climbers & 10 Switch Kicks

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(One Round Rest)

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Section 3:

x 2 Times Through  (Cardio = High Knees)

1. 1 Push Up, 1/2 Burpee & 1 Tuck Jump

2. Single Leg Elevated Push Up & Under a chair or Equalizer Knee – (L&R Alternate) - 

3. Squat & Side Lift – (L&R Alternate)  -weight

4. Knee Tuck & V – Equalizer or high bar stools (Alternative: ins and outs on the floor

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(Round Rest)

Section 4:

x 2 Times Through  (Cardio = Mountain Climbers or Mat Jumps)

1. Switch Lunges

2. Reverse Push Ups - Equalizer or Band pulls

3. Squat Swings - Weight

4. Standing Squat Pike Jumps

STRETCH!  DRINK WATER THROUGHOUT!  JOURNAL!!! 

Day 13:  Full body 20min

Warm up!

First 2 segments:

Jump rope between exercises! 

30 seconds on/ 10 second rest

1. Clean & Press & Squat & Press -weights

2. Squat Swings - weight

3. Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches  -weights

4. Squat Swings 

5. Single Left Arm Clean & Press  

6. Side Jump & Side Push Up Knee Burpees

7. Single Right Arm Clean & Press  

8. Squat Swings  

9. Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches  

10. Squat Swings 

11. Equalizer knees up Abs  or ins and outs

12. Squat Swings 

13. Clean & Press & Squat & Press 

14. Mountain Climbers (feet elevated as challenge)

Next 2 segments:

Abs:  50 seconds on/10 seconds rest

V ups on Equalizer or v ins and outs

Roll ups with weight ALL the way to standing!

single leg toe taps with opposite hand

opposite side 

plank

plank cross knee to opposite elbow

reverse curl

side plank reach up and under

other side: side plank reach up and under

push ups!

stretch!

Workout for Day 12:

Warm up!!

1. Prisoner Squat Jump & Switch Lunge - Left & Right – using the Sandbag, Power Blocks or TBar Weights
2. Jump Box Squats
3. Ski Ab Left, Jump Push Up, Ski Ab Right
4. 3 Jump & Drop a Squat – ( Left & Right Move Across The Floor )
5. 1 Leg Burpee & Tuck Jump – Right Leg
6. 1 Leg Burpee & Tuck Jump – Left Leg
7. Criss Cross & Floor Touch – Left Side
8. Criss Cross & Floor Touch – Right Side
9. Weighted 2 Point Squats – Wide & Narrow
10. 4 Point 2x Left Leg Lunge – (Front, Side, Back & Side Lift) – using the Sandbag, Power Blocks or TBar Weights
11. 4 Point 2x Right Leg Lunge – (Front, Side, Back & Side Lift) - using the Sandbag, Power Blocks or TBar Weights
12. Narrow Pulse Squats x 4 – Wide Pulse Squats x 4 – using the Sandbag, Power Blocks or TBar Weights
13. Wide Leg 2x Burpee, Push Up & 2x Tuck Jump
14. Pulse Lunge Hold & Shoulder Press – Left Arm - using the Sandbag, Power Blocks or TBar Weights
15. Pulse Lunge Hold & Shoulder Press – Right Arm - using the Sandbag, Power Blocks or TBar Weights
16. 8 x High Knees & 2 x Switch Lunge
17. In & Out Legs – Legs Together
18. Single Leg Lunge & Forward Kick – Left Leg - using the Sandbag, Power Blocks or TBar Weights
19. Single Leg Lunge & Forward Kick – Left Leg - using the Sandbag, Power Blocks or TBar Weights
20. Box Leg Drives – Left Leg
21. Box Leg Drives – Right Legs
22. Box Step Jumps
23. 3 x Low Squat & Jump Squat
24. Left Leg – Box Ball Foot Taps
25. Right Leg – Box Ball Foot Taps
26. Left Leg – Weighted Lunge & Opposite Knee Lift Twist
27. Right Leg – Weighted Lunge & Opposite Knee Lift Twist
28. Squat Left Behind Touch Right & Oblique Abs - using the Sandbag, Power Blocks or TBar Weights
29. Squat Left Behind Touch Right & Oblique Abs - using the Sandbag, Power Blocks or TBar Weights

Stretch!

Go JOURNAL, DRINK YOUR WATER, FUEL YOU MIND, BODY AND SPIRIT WITH POSITIVE THINGS!

Day 10 

Warm up!

30 seconds work:  10 seconds rest!

Jump rope between sets!! 

Plyo Jump, push up, tuck jump

1 weight to one shoulder, squat back, burpee, high jump, weight to opposite shoulder, squat back...

one arm pull up or band pull

opposite arm

donkey kicks, hop over object!  (make sure you clear object!)

chop on stand on one leg, down and up (hop for challenge!)

opposite chop

roll ups with weight and hop at top!

ball under knees reverse curls

run high knees x 10 mountain climbers x10 holding weight

single leg butt lifts

opposite single leg butt lifts

table top kicks

v-ups with light weight between feet

squat and stand 80%/20% weight bear

superman burpee with high jump

hop side to side with weighted hook

roll around v- ups(face down to face up toe touch!)

hop around burpees

weighted punching bag

wide squat (weight at shoulders)

side plank rows

Opposite side plank rows

plank: walk back (downward dog) then walk out and do a push up, repeat!

burpee

NOW:  50 seconds on: 10 seconds off

Upright row

hammer curl

narrow stance, shoulder press, tricep kick backs (or dips)

bicep curls

flys

in and out biceps (elbow stays at 90 degrees)

shoulder press singles

wide bicep curls

around the world (fly to head and down front;  up front  to head and down to sides)

shoulder fly and front (opposites, alternating:)

forward shoulder fly, standing chest press...

CONGRATUALTIONS!!  YOU ARE DONE!!  GO STRETCH AND HAVE A GREAT REST OF YOUR DAY!

God Bless!

Day 8!!!!

Workout:  DAY 8

Warm up and start thinking about your blessings!

30 SECONDS ON AND 10 SECONDS REST OF THE FOLLOWING:

JUMP ROPE (OR RUN IN PLACE, BURPEES, JUMPING JACKS) IN BETWEEN EACH OF THE FOLLOWING:

Walking push ups

Swing thru squats

"4" squat

"4" squat opposite leg

Clean & Press/ Shld Press (alternate)

x 10 high knees and 2 walking push ups side to side 

lunge and shold press (one weight)

opposite lunge and press

Bar dips with ab v- up  (if no bar floor dip and v-ins and out)

Low squat and jab with weights

elevated spider push ups

push up, burpee up, tuck jump

jump lunge, switch /wide squat x 2

knee strike with weight

opposite knee strike with weight

lying straight leg tap, alternate

Donkey kicks

push up side plank, alternate 

weighted side to side hop squats

single leg pogo with shoulder press (weight held in opposite hand)

oppiste leg pogo with opposite shoulder press

NOW.....50 sec on 10 sec rest

Chest Press (can be on a weight bench or floor)

Rows (palm facing front

Bent over flys

Bent over (one leg up in line with body) Row alternate leg back

Pull ups (on bar or use band to pull)

Wide push up with alternate punches

chest fly (use floor or bench)

Left arm Row

Right arm row

Plank wieghted reach forward alternate with fly to side

opposite side :)

STRETCH~  JOURNAL ~ Fuel YOUR BODY WELL!

Enjoy your family and friends!  Even God who created this beautiful world rested on the 7th day!

WHY REST you ask?

We need rest days to:

Help your body repair itself

Avoid Mental Burnout

Reduce the risk of overuse injurie

Build STRENGTH

Restock Glycogen Stores

Now Go enjoy an active rest day with your friends, family, Creator!

Ideas:

Walk with a splash in the puddles!

Mud sledding

Yoga!  I attached a link here from youstube!

Stretch doing Twister!

Hide and seek

Dog walking:)

Indoor Trampoline park in Bethel!

Group grocery Shopping!

Whatever it is you do today, move and have fun enjoying and appreciating the life you are blessed to live!  

XOXO, Coach Deb

Day 6 Workout:  30 second on 10 second Rest!!

(On three 15 minute segments...Thank God I figured out SOMETHING for now!!

Warm up!  (If you have bars for pull ups or use bands for pull ups performed workout)

Jump Rope in between!

*Jump squat

*ins and outs

*supermans on stomach: alternate hand overhead then hands at ear level

*shoulder press

*floor taps and jump

*push ups

*pull ups or band pulls

*jump shot holding one weight (Right)

*opposite jump shot holding weight (left)

*wide row

*side to side burpees

*Knee raises in bars (or ins and outs again)

*plank knee to elbow (challange put feet up on chair or against wall!!)

*squat and jump while pressing weight forward

*switch kicks with weight

*mountain climbers

*high knees holding weight

DONE WITH JUMP ROPING!

BUTT BURN TIME:)

On hands and knees:  Lift Right Leg:

*straight back

*knee into chest and press leg straight back toward ceiling

*bent knee into chest and up to ceiling keeping knee at 90 degrees

*bent knee pulse at top of range

*Sidelying Left (right side up) Body straight:

*Lift top leg straight up toward ceiling

*Bring knee to chest and press it back and out

*Lift top leg straight up toward ceiling from neutral to top range!

*Repeat sequence on Left side!!

WORKOUT!  30 SECONDS ON/10 SECONDS REST

VIDEO AVAILABLE WITH 15 MINUTES!  (I'M GETTING THIS RIGHT SOON)

CHECK THIS LIST AND SEE WHERE THE VIDEO STOPS!  YOU CAN REPLAY IT OR DO BONUS WORKOUT LISTED BELOW!  NOW GO HAVE FUN!!!

WARM UP FOR 5 MINUTES

HIGH KNEE RUNS

WALL SQUAT AND SIT (ARMS OUT TO SIDES "T")

HIGH KNEE RUNS WIDE

SQUAT PRESS OVERHEAD (WEIGHTS PARALLEL AS YOU PRESS)

KICK BUTT RUNS

SIDE PLANK REACH UNDER AND UP

HIGH KNEE RUNS

OPPOSITE PLANK REACH UNDER AND UP

WIDE KNEE RUNS

3 WAY INS AND OUTS

KICK BUTT RUNS

PUSH UP AND KNEE IN (CHALLENGE IS TO PUT LEGS UP ON CHAIR OR LIKE SURFACE)

HIGH KNEES RUNS

SIDE TO SIDE BURPEES

WIDE KNEE RUNS

LATERAL TIRES " 1, 2, 3" AND TAP GROUND

BUTT KICK RUNS

SIT AND LEAN ON FORARMS BEHIND YOU (1/2 TABLE TOP) WHILE LIFTING BOTH LEGS UP AND TAP

HIGH KNEES RUNS

SUPERMAN BURPEES WITH HIGH JUMP

WIDE KNEE RUNS

SIT AND PASS ONE WEIGHT UNDER ALTERNATING LEGS

***RIGHT HERE YOUTUBE ENDS!!!!! ****

EITHER PUSH PLAYBACK AND DO IT AGAIN OR DO BONUS ROUND!!

BONUS ROUND:

BUTT KICK RUNS

HOOK JABS WITH WEIGHTS (WITH PURPOSE AND CONTROL SLIDE A HOOK "ACROSS THE TABLE")

HIGH KNEE RUNS

REVERSE CURLS

WIDE KNEE RUNS

2 SPIDER PUSH/ UPS 2 SKIS

KICK BUTT RUNS

PLANK WIDE INS (WITH OVERHEAD PUSH UP) AND OUTS 

BURPEE WITH HIGH JUMP AND 10 JABS

STRETCH!!!!! AND WRITE IN YOUR JOURNAL!!!  GREAT JOB!!!

Exercises:

Make sure you warm up and cool-down and stretch after!!!  Drink water and JOURNAL!!!

50 sec on 10 sec off

Jumprope, jabs, burpees in between each!

*Weights at shoulders:  Wide Squat with knee lift (alternate knee lift) 

*Left leg Step back lunge and kick

*Right leg step back lunge and kick

*Dips

*Roll ups with weight (lying)

*Jabs with weight

*Jump, Burpee and turn

*Lunge twist to waitst alternating

*plank on forearms: jumping jacks

* Plank SKi

* plank wide ins and outs

*Copoeira kick thru

*clean and press

*squat and swing weight thru

*single straight leg taps (lying)

*Band pulls or pull ups

* slide thru (plank)

* push up/row (weights)

*side to side burpee

*kick over(a chair) step back lunge R

*kick over step back lunge L

*double v-up toe touches

I, ________________, agree to participate in Deb Andrews Health Coach 21 Day Challenge.  

By placing a check mark in the circles, I commit to the following: 

O  I will email this agreement to Deb Andrews at DebAndrews@me.com by cutting and pasting it to her email!

O  I will inform my immediate friends and family of this 21 Day Challenge I am doing to get their full support.  If they choose to participate with me, they too must make their OWN agreement.

O  I will be working out 7 days a week for the next 21 days performing the workout Deb Andrews set before me to accomplish through written form or Video

O  I will eat according to the diet choices we come up with on a weekly/daily basis.

O  I will be drinking at least 64 oz of real water per day

O  I will be writing in my journal I provide for myself including the following daily:

• My daily workouts
• EVERYTHING I eat/Drink
• My emotions/thoughts throughout the day
• My goals for the 21 Day Challenge
• My accomplishments daily
• My fears/obstacles WITH A SOLUTION FOR EACH on how to go about breaking them down
• Cravings if any

O  I will choose one partner along with Deb Andrews to journey through the next 21 Day Challenge

My Partner:  ___________________

O  I will write down my shopping list (day)______________each week and write down or prepare my meals for each week _____day.

O  I will ask for help and give my support to THIS Inaugural 21 Day Challenge Group formed on March 17th, 2014.

O  I will attend (To the best of my ability) a "Eating for Energy" workshop thursday, March 20, 6pm (location TBA), bootcamps (tuesday and thursdays 5:45-6:45), and a celebratory party at the end of the 21 days scheduled by Deb Andrews to be announced. 

O  I will take my measurements and a "Before" Picture Day 1 and again(measurements and an "after" picture) on Day 21.  

O  I will give an honest testimonial of my journey after I complete Deb Andrews's 21 Day Challenge.

O  I will do all I can to be positive and remember it is MY JOURNEY and I have ONLY MYSELF TO COMPARE MYSELF TO!

O FUEL IS THE FOUNDATION:  I realize THE COST OF THIS PROGRAM IS ONE ORDER OF SHAKEOLOGY TO BE PURCHASED WHEN SIGNING THIS COMMITMENT FORM

21 DAY BOOTCAMP CHALLENGE WILL INCLUDE:

*YOUR DAILY WORKOUTS FOR 21 DAYS,

*NUTRITION GUIDANCE AS YOU JOURNAL,

*ASSISTANCE WITH MEAL PLANNING AND GROCERY SHOPPING,

*DAILY ACCOUNTABILITY 

*ACCESS TO ME FOR QUESTIONS, STRATEGY PLANNING, CELEBRATION OF SUCCESSES, 

*DAILY EMAILS FOR SUPPORT, EDUCATION ABOUT FOOD, BALANCE, CHOICES, EXERCISE AND OTHER ACCORDING TO YOUR NEEDS

*INDIVIDUAL CHECK INS AT THE HALFWAY MARK (DAY 10).

*JOURNAL QUESTIONS WHICH WILL MAKE YOU THINK ABOUT YOUR WANTS AND NEEDS AND HOW TO APPROACH THEM

Signed:____________________________________ Witness:_____________________________