Wednesday, January 1, 2014

One Month Cardio and Body Shaping Workout Challenge


Hi Everyone!

Traditionally today is a day full of resolutions and goals for the new year. My goals are plentiful this year, and I hope that you will join me in achieving them as I start out the month with a brand new challenge. There are three challenge options, you can choose one or two to participate in. 

Last month we did the 30 Day Workout Challenge. The goal of that challenge was to establish a healthy habit, and get in at least 15 minutes of exercise per day for 30 days. I heard from many people that they are excited to start this challenge for the New Year. Challenge option number one is to complete the 30 day challenge, and start out the new year by establishing a healthy fitness habit. 

Challenge Option 1: 30 Day Workout Challenge
If you follow the link for this challenge you will find 60 different home workouts that take between 15-25 minutes. This link explains the challenge and has 30 quick workouts listed: 30 Day Challenge Explained and this link has the new workouts that I completed during the challenge: New 30 Day Challenge Workouts. (*As of the time I am posting this I still have to upload the last two workouts to the 30 day challenge, but they should be up today). 

Challenge Option 2: Cardio Challenge
One of my goals for this year is to incorporate more running into my life, and compete in another half marathon. Cardiovascular exercise reduces your risk of heart disease, improves heart and lung function, improves cholesterol, increases muscle mass, and reduces your risk of osteoporosis. 

With cardio it is important to work at your own level and select a type of cardio you enjoy. Options include: running, walking, swimming, jump rope, HIIT workouts, cycling, skiing and more. I have the challenge broken up by minutes or miles. Select whichever is best for you, and then aim to meet your goal for the month. Keep track of this in a monthly calendar  or on your phone throughout the month. I will also be having daily check-ins on Facebook, Instagram and Twitter

-Minutes:
Weekly Challenge Beginners: 100 Minutes of Cardio per week, 400 Minutes of Cardio this Month. This can be broken down any way that you want, but it is equivalent to 20 minutes of cardio 5X per week. You can select any type of cardio you want. 

Weekly Challenge Intermediate/Advanced: 150 Minutes of Cardio per week, 600 Minutes of Cardio this Month. This is equivalent to 30 minutes of cardio per day, 5X per week. 




-Miles:
For all of the runners out there I am including a monthly mileage challenge! If you want to become a runner this year this challenge is also for you! I am including running ranges because it is important to work from your current ability level. You want to build without over-training, but don't be afraid to challenge yourself!

Beginners: 5-10 Miles per week, 20-40 Miles this Month. Need Ideas to get started? Check Out: Running for Beginners

Intermediate: 15-30 Miles per week, 60-120 Miles this Month. I will be completing the intermediate challenge this month. 

Advanced: 30-40+ Miles per week, 120-160+ Miles this Month. Jesse will be completing the advanced challenge this month. 

Challenge Option 3: Body Shaping Workout Challenge




I have decided to complete in another NPC Bikini Competition. I have not officially selected my competition yet, but I am aiming to compete in late March, so I am starting another 12 Week Bikini Competition/Body Shaping Program. Even if you are not planning on competing this will be a great program to help you improve your strength, endurance and physique. 

You can find my last 12 Week Bikini Competition Program HERE, or you can follow along with me this month in real time as I go through the workouts. 

I will be posting 5 new workouts per week. These are the actual workouts I will be doing to prepare for my bikini competition, and they will all be performed at home. 

Is anyone else excited to start the new year?!?! I want to hear which challenge you are accepting. You can post in the comments below, on Faceboook, Instagram or on Twitter

I will be completing the Intermediate Level Cardio Mileage Challenge, and the Bikini Competition/Body Shaping Challenge. I can't wait to see who joins me! I encourage you to take Before/After Pictures and measurements as you go through the process. I would love to see your results, and even if you don't share them with me it is a great tool to see your progress. 

Enjoy!
Melissa

36 comments:

  1. Thanks, for the wonderful post great challenges in 2014. Wow. I will join you Melissa, with running, pity last month just 50 km. So I am joining (getting ready for marathon inJune, but it's a long way still. ) I will be curiuous to try your exercises. Good luck in the competition. ;)

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  2. I want to do the beginning cardio challenge and the bikini program with you. I am already thin but I want tone my body and lose some of the remaining belly fat. Thank you Melissa for doing this !!! :-)

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  3. I'll be doing challenge number 3 this month. I have been really wanting to take my fitness and physique to a whole new level... This is the year to do it!!! :) Thank you Melissa, your workouts are AMAZING!!!

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  4. Thank you so much for all of this! I'm looking forward to joining in and following on. I was thinking to myself that 30 mins a day wouldn't be too much, but then I saw your beginner plan and realized that I should start a bit slower due to chronic health problems. I can't do what I used to be able to do to, but I'll get there! I appreciate the variation in challenges and I'm eager to get back in shape with your help! :)

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  5. I will follow the cardio and body shapping challenges and would love some diet guidelines :-) thank you for all you do for us, happy new year!!

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  6. I need to get back into running (I've done spin classes and yoga the last six months), and know that it'll be like starting over! Thus, count me in for the beginner mileage. I love the classes and will continue them, so this means I'll be extra busy! :)

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  7. this is exactly what i need! i will be doing the intermediate mileage level and the body shaping challenge with you :) thanks!! i love your site and have been following you for a while. keep up the inspiration :)

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  8. Body shaping! Happy new year&thanks for all the great workouts :)

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  9. In for body shaping!! 2014 is gonna be a great year!!! : )

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  10. Thank you so much! I'll do the body shaping and intermediate mileage challenge

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  11. Would it be to much to do all 3 challenges?

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  12. Thanks for the motivation! I'm in for the body shaping and cardio!

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  13. I'll do the minutes of cardio for interm/advanced and your bikini competition workouts. Can't wait. Super Excited!

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  14. body shaping challenge!! Happy New year! I have been following you for some time now and was hoping to get some feedback from you. I realize you are busy but what is the best way to contact you?
    Can't wait to get started...tomorrow! Cheryl

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  15. I'll be doing the intermediate running challenge and the body shaping challenge. Thanks for the extra motivation!

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  17. Bikini competition challenge it is for me!

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  18. so! Mellisa ur preping for a comp. woohoo!excited for you! what wil ur diet be like

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  19. I'm going to try the beginner cardio along with the body shaping. I'm really excited to start this. :)

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  20. I am very excited that you are doing another competition. I previously followed your month three of bikini prep and placed second in my first competition a few months ago. I have been slowly talking myself into doing another one and after reading your post I am ready! Thank you for all the time you put into your blog and workouts. Best of Luck :)

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  21. I am going to do the 30 day challenge but will be doing your beginner workouts...I am a weeny. Day 1 complete. Thanks!

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  22. Right there with you Katsan88!!! Exact same situation!

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  23. Hi Melissa, i am going to take on your both challenges: Cardio 150 min and 30 day workout challenge. I am used to going 3 times a week to the gym where i do Kangoo Jumps (cardio), just got a little lazy during December. My aim is to continue with my cardio and incorporate some exercises (your 30 days routine will be perfect for that!) for strength, shaping etc Thank you!

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  24. Hi Melissa, I would love to take your Body shaping workout challenge, and maybe even your cardio for beginners. I have mild stress incontinence (I am 52) but I would love to try it. Greeting from the Netherlands.

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  25. Hi, Melissa! I have been following your blog for a while, and I am so excited for these challenges because they align super closely with my goals for 2014! I am also hoping to compete in a bikini competition (my first!) and train for my first 1/2 marathon! (yikes!) What advice can you provide on training for both

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  26. 30 day challenge for me! I've been a total slacker for the past two months but ready to get back on the exercise wagon again!

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  27. Melissa-
    This will start my second year of following your blog. I want to thank you for all of the great at home workouts you have posted! You have really changed my views on working out. I am excited to join you in the intermediate minutes challenge! Thanks again!!

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  28. I'll be doing the intermediate/advanced cardio challenge, and the body shaping challenge! Thanks for the motivation!

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  29. I'm with you! I'm so excited for this! :D This month I'll be doing the beginner cardio challenge for miles with some HIIT mixed in on days I don't run and the body shaping challenge.

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  30. I'll do the body shaping challenge. But i started on the first :-)

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  31. I will be doing the cardio and body shaping challenge :)

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  32. Do you usually complete one or two 15 min HIIT sets? Thanks so much!

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  33. I'll join the beginning cardio challenge (we just decided to buy a threadmill with BF) and the bikini challenge. I'm training with you quite reagularly already, but untill now it was more like 3-4 time per week, not more. I'll do my best to train 5x (although one day will be probably yoga or stretch). 2x a week I'm trapped ;) at work from very morning to very late evening, so no way I can train then.

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  34. Do you do the cardio portion first followed by the body shaping challenge? if one chooses to start with the body shaping challenge, Should one do a cardio warmup first or is it ok to jump right in with the body shaping challenge?

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  35. Building the form in which you feel most comfortable in every time you go out, have a perfect curves with the formation of the Body Shaping , corset waist training or under bust corset. Whatever the size of the bust you're looking to emphasize or highlight, our corsets that you want.

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  36. Hey Melissa. I just finished the 30 day challenge and want to start the body shaping challenge. Can you link up your body shaping exercises from January and February 2014 in an easy to reach location? No problem if it is too much work I will just navigate your blog to get to the next day.
    Thanks for sharing your workouts. I haven't done anything since soccer and basketball in high school. 8 years later it feels nice to be in shape again!

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