90 Day Challenge Workout: 20-30 Minute Express

This is a great 30 min workout. Complete the workout portion 2x if you want a more challenging set!
Warm-Up
40 Jumping Jacks
30 BW squats
20 Lunges
10 Push-ups

Workout

1. 20-30 Gator walks with Pushup (your knee should be positioned on top of your elbow as you lower yourself into the PU, 5 reps each side)



















2. 20 Mountain Climbers (20 per leg)

3. 10 Cobra Push-ups
REST :30







































4. 10 Walkout Planks with 5 second hold (Start in a standing position, bend over as if you were going to touch your toes. Walk your hands out until you are in a high plank. Hold for 5 seconds. To make this harder after the five second hold lift one hand up and touch a point on the floor about 6inches in front of you. Then bring it back to its original position)

5. 20 Reverse Lunge with knees ( Standing with your feet together step backwards lowering yourself into a lunge as you return to your original position raise your knee up to a 90 Deg angle. This should be done with force as if you were trying to knee someone in the stomach. Then do the other leg)

REST :30

6. 20 Squat Jumps (Remember to land lightly, toes down then heels. Your landing should be quiet)

7. 20 single leg hip raises (20 per leg)

REST :30

ABS

8. 3 x :30 Planks
9. 2 x :20 Side Plank (To make this harder raise one hand perpendicular to the ground and then reach under your body repeat 10 times)
10. 40 Punch Crunch






































11. 10 3-count Jack Knife

Challenge Workout: Burpee Master

Ahhhh sensei, yes I will achieve the title of
Burpee master and bring honor to my family and my gym. So here is the challenge:

100 burpees in 10 minutes or less. Who can do it.

To make it interesting the gym member with the best time gets 2 free Fox Raw Bars (Flavor of Their Choice) burpees must be observed by Kim or Jake!! We will do one female and one male winner!!

90 Day Challenge Quickie Leg Workout

Quickie 10 Minute workout:
Need to get in a quickie (workout). Try this on for size. If you need to take a break between exercises make sure you keep moving. Try imaginary jump rope or jogging in place. The whole workout should take about 10 minutes.
1. Body Weight squat holds (lower yourself to a good squatting position hold for 30 seconds) then perform 10 body weight squats rest 10 seconds then repeat.
2. 30 Alternating Lunges
3. 40 Calf raises/40 toe raises (perform the toe raises sitting in a chair with your hands on knees for light resistance- this exercise is great to help prevent shin splints)
4. 100 jumping jacks
5. Sumo squat holds (lower yourself to a good squatting position hold feet slightly farther than shoulder with and pointed slightly outward hold for 20 seconds) then perform 10 sumo squats rest 10 seconds then repeat.
6. 30 leg raises (to start lay on the floor with both legs on the floor, press firmly with your left leg into the floor as if you were trying to do a reverse plank then lift your right leg off the floor till perpendicular then lower back down to the floor repeat 15 times then switch legs)

Fox Fitness 90 days for $90

Transform your body in 90 days. Join Fox Fitness and start your New Year with a change. Whether you want to lose weight, run faster, or jump higher (leap small buildings in a single bound) we are here to help. Start your 90 days with a one on one with a personal trainer to review your goals and develop a plan to get you there. 90 day members will have access to various classes and reduced rate personal training packages. Since everything is more fun when it is competitive we are offering something extra.

Best Body Transformation = $250

Highest Body Fat % Loss = $100 + 1mo Free

Most improved push-ups = 1mo Free

Most Improved Sit-Up =1mo Free

Most Improved 1 mile Run= 1mo Free

(Pair with Body By Vi for additional chances to win)

HOW TO GET THERE
Training: We offer a variety of classes from Brazilian Jiu-Jitsu, Kickboxing, Cardio Conditioning, Women's Self-Defense and Kettlebell Training. Also available are personal training sessions. Please check with us on available times.

Nutrition (option 1): Dieting is a naughty word. The goal is to change your eating style to fit the fitness level you want. Talk with our trainers about proper portion control and nutrition. Planning your meals and caloric intake will be paramount to meeting your goals but don't worry we can help. When you sign up we will talk with you about caloric requirments that match your goals. If this is a little to complicated for your busy lifestyle please refer to option 2.

Nutrition (option 2):
We have partnered with Body By Vi. The Body by Vi Challenge offers a simple program that can be easily incorporated into the busiest lifestyle. When you use these products together, you give your body the best chance for achieving optimal results. When on the Body by Vi Challenge, they recommend using 1 of 4 convenient Challenge Kits to help you reach your goals. We recommend a shake a day for optimal health support. We will have a Body By Vi consultant available for your use.

There are so many ways to win. Starting in December we will begin our 90 day challenge. You can sign up from December 15-January 15 for the 90 day challenge.