Holiday season is in full swing, which, of course, means holiday parties, holiday drinks, lot’s (and I mean LOT’S!) of delicious holiday food and less priority on working out. But, not to fear! Once again, Eat Train Live has got your back! There are 23 days left in 2015 and we’ve designed this 23 for 23 Challenge to keep you in motion for the holiday season (and to help lessen the impact of those holiday desserts!)
Take the Eat Train Live 23 for 23 Challenge and hit the ground running on achieving your 2016 fitness goals! We’re challenging YOU to set aside just 23 minutes of your day for the next 23 days to put in some work.
Plus, we’re upping the ante and offering some great prizes! Win 3 days of meals from Eat Train Live or an amazing gift basket from NPK Naturals just for entering! Win a week of meals on us for doing something great for you, by participating daily!
Here are the Rules:
- Post a video on IG of you completing your 23 minutes of work each day
- Make sure you’re following us on IG @eat.train.live.toronto AND tag your workout partner in your first workout post
- Tag us and hashtag #eattrainlive and #ETL23for23 on your daily posts
We’ll have a winner each week!*
*All winners must reside within our delivery zone. Check it out here!
Here’s how you can get started:
Step 1: Schedule your ‘You’ Time
Yes, the holidays are a busy time of the year – but, need I remind you that it’s just 23 minutes! That’s 1.6% of your entire day! You spend more time than that hitting the snooze button in the morning!
So, why 23 minutes? First, it’s super manageable – I mean, who doesn’t have 23 minutes to spare? Second, it’s just enough time to get a short but effective workout in daily.
Make yourself a priority by scheduling your 23-minute workouts for the next 23 days! Make it a habit by getting that work in around the same time each day!
Step 2: Pick your Plan!
Next, choose an exercise or combination of exercises to execute each day.
Choose from this list of our 23 favourite exercises (which can be done just about anywhere) or create your own 23-minute workout!
- Shoulder Press
- Tricep Dips
- Bicep Curls
- Push Ups
- Bent Over Back Rows
- Lateral Shoulder Raises
- Step Ups (Use the stairs or a sturdy ottoman to get some elevation)
- Wall Sits
- Side Lunge
- Dead Bugs
- Russian Twists
- High Knee Running
- Mountain Climbers
- Jump Squats
- Jump Rope
- Tuck Jumps
- Box Jumps (use the stairs or a sturdy ottoman for elevation)
- Burpees (What’s a great workout without a burpee! Make the burpee even more exciting by adding a tuck jump, belly flop, shoulder press, push up or your own creative movement to it)
Need help with mastering some of these exercises or looking for additional exercises to incorporate into your routine? Check out the exercise tutorials on bodybuilding.com
Step 3: Put it All Together
Now it’s time to put it all together. You might look at that list of exercises and think – “that’s light work” – but getting an intense workout in, is all about programming! Increase the intensity of your workouts by manipulating the tempo, timing, resistance and rests in your workouts.
Need some help? Take a look at my post on upping the intensity of any home (or gym) workout here!
Get started on the #ETL23for23 Challenge with this quick and dirty 23-minute workout!
Warm Up: 200 Jump Rope (or Invisible Rope) Skips
3 Sets of 20 Walking or Reverse Lunges (10 per leg)
Active Rest: 25 Jump Squats (performed between each set)
3 Sets of 15 Push Ups
Active Rest: 30 Mountain Climbers (per leg) (performed between each set)
2 Sets of 15 Squats
Active Rest: High Knee Running (per leg) (performed between each set)
Maximum Plank (Hold a plank for as long as you can – time it, record it and try to beat it when you do this again!)
Tuck Jump Tabata Finisher: High intensity Tuck Jumps for 20 seconds followed by rest for 10 seconds. Perform 8 rounds of this
Now – what are you waiting for? Get started today!