Day 18 - fitness

Today is Day 18

of the #TotalFit Challenge and you are about to get what you’ve been waiting for… I must admit, The Med ball Workout is a fan favorite for some and a mega beast of a workout for others!! Either way, all I ask is that you give it a try. If you can’t complete the entire workout, pick a few of the exercises and give them a go! Remember, if it is important you will find a way…. If not you will find an excuse!
But before we get into today’s challenge, take a moment to send me your feedback, photos and testimonials. Your feedback helps to improve your challenge experience, so thanks!

1) Medicine Ball Pt 1  | #WorkoutWednesday

Watch the video and see the exercise screenshots below. Let’s get into it!!

+ Start with a 5-Minute warm up. You can jog, run, jump rope or do some other form of cardio.

Beginner	Work for 30 seconds & rest 60 seconds. Do 10 Jumping Jacks immediately following each exercise. Complete 2 sets.
Intermediate	Work for 45 seconds & rest for 30 seconds. Do 10 Jumping Jacks immediately following each exercise. Complete 2-3 sets.
Advanced	Work for 60 seconds & rest 30 seconds. Do 10 Jumping Jacks immediately following each exercise. Complete 3 sets.

1) Medicine Ball Lunge w/ Rotation

Following the exercise, rest, then do jumping jacks or ‘power jacks’ and rest again.

2) Monkey Jumps

Following the exercise, rest, then do jumping jacks or ‘power jacks’ and rest again.

3) Ball Squats

Following the exercise, rest, then do jumping jacks or ‘power jacks’ and rest again.

4) Mountain Climbers

Following the exercise, rest, then do jumping jacks or ‘power jacks’ and rest again.

5) Renegade Rows

Following the exercise, rest, then do jumping jacks or ‘power jacks’ and rest again.

Remember you have 2 or 3 rounds, depending on your fitness level.

For those that want a little more, below today’s photo contest is your bonus workout challenge…

Today’s Social Photo Contest

Today you can win some Shut Up & Train gear as well as Jeanette Jenkins DVD’s. Upload a photo/collage of your workout with hashtag #TotalFit  #MedBall  #WorkoutWednesday 

2) Jump Rope Challenge  | #BonusWorkout

This workout will test your speed and endurance. I want you to challenge yourself to see how fast you can finish, so you’ll need a timer (phone, watch, etc.).

Perform the following exercises as fast as you can…

Beginner	500 Reps of Jump Rope 100 Push-Ups 100 Bicycle Crunches (FYI: going to your left and right = 1 rep)
Advanced	1,000 Reps of Jump Rope 200 Push-Ups 200 Bicycle Crunches (FYI: going to your left and right = 1 rep)

1) 500 Reps of Jump Rope | 1,000 Reps for Advanced

(Modified – Jumping Jacks)

2) 100 Push-Ups | 200 Reps for Advanced

(Modified – Modified Knee Push Up or Wall Push Up)

3) 100 Bicycle Crunches| 200 Reps for Advanced

(FYI: going to your left and right = 1 rep)

Great workout today.. We’re coming down the home stretch, and I need you to keep it up and finish strong!!

I’ll see you back here tomorrow, and remember to Share and Comment.. #LetsGetTheWorldHealthy

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