Challenge #13– March 29, 2010

Week Thirteen: March 29, 2010

Challenge: Lucky Thirteen!

When it comes to training, circuit training, interval training, or strength training, there are a number of ways we can go about it!  The more we switch up a workout routine, the more work our body ends up doing, keeping on top of the different ways we may be working the same muscles.  If you have found your workout regime that fits your schedule, just make sure you’re always demanding a little bit more from your body during the half-hour, hour or more you put in.  Whether you’ve decided to increase the weight you lift, increase the intensity or incline of your treadmill walk/jog/run, or add an extra 10 sit-ups to your abdominal exercises, always push that little bit more.

This particular week: Lucky Thirteen!  It’s also a short week! So a great time to put in a little extra effort or time at the gym, your lunch hour, or morning routine, for the little extra indulgence that usually comes with the Easter Weekend! (and maybe even a day off from the gym!)

If you follow a set strength training routine, think about where you can add an extra 13 pounds or kilograms to the weight you lift during your workout.  It doesn’t have to be focused on one muscle group, but rather collectively over the duration of the workout.  If you have a set circuit training regime, complete ONE extra set of 13 reps at least once through your workout this week.  For example, if you train your upper body as such: chest press x 15 reps; triceps extensions x 15 reps; lateral raise x 15 reps; biceps curls x 15 reps, and complete that circuit 3 times through, complete 13 extra reps of ALL exercises in that particular circuit.  If you commit to 30 minutes of cardio every other day (walking outside, treadmill jog, stairmaster, elliptical, climbing the stairs at your office), tack on an extra 13 minutes to your time, and keep that heart rate elevated for a little longer.

Essentially, whatever you may include in your physical activity routine throughout the week, I challenge you to the Lucky Thirteen just to see where you can push yourself to and what more you really are capable of!!  You may just enjoy the extra push and keep it in your routine in the weeks to come!