1 Mile Challenge

I want to challenge you to improve your 1 mile walk and/or run time this week.  Each day this week, I want you to get a little quicker at walking or running 1 mile.  Start today with what you can do for 1 mile.  If you can walk, walk.  If you can run, run.  If you can start by running and then walk towards the end, do that.  You just do the very best that you can do.  Each day, do a little better.  Push yourself.  When you start on Monday, make sure you time yourself and write it down.  Then, decide what you want to do Tuesday to improve.  Are you going to run more?  Walk faster?  Run faster?  Decide how many seconds you want to improve each day. 

At the end of the week, you will be able to see how far you have come and be proud of yourself for walking and/or running at least 5 miles in one week.  If you want to do more, keep going!! 

I hope you enjoy getting out and doing some extra cardio this week.  Please tag @hbgcommunity and use the hashtags #hbggirls and #hbgblog to tell me how much you were able to improve your time from Monday to Friday! 

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Wake-Up Challenge

Last week, I created a before bed challenge for those of us who want to get in a calorie burn late at night.  This week, here's a calorie burn to start your day.  For me, I personally love getting up and getting my day started with a workout.  It makes me feel good to get my heart pumping and metabolism going when I get out of bed.  I love that I get my workout in right away too.  That way, if my day gets crammed with other activities, I know my workout is already completed.  I mean, don't get me wrong, I do have to workout in the evenings sometimes too, but the mornings are so much better. 

Here's the workout! 

20 push-ups

20 crunches

20 squats

20 jumping jacks

20 lunges (each leg)

20 bicep curls (each arm)

Finish with a 1 minute wall sit.

 

What is your favorite time of day to exercise?  Tell me @hbgcommunity and use the hashtags #hbggirls and #hbgblog. 

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Before Bed Challenge

Hey there!  I think sometimes, if you are like me, the day gets away and I realize I haven't even had time to get my full workout in.  Of course, in an ideal world, I would get every single thing done that I set out to do when the day started.  However, that is not always realistic. There are constant and welcome interruptions in my life all day long.  So, sometimes, I have to wait until the everything calms down and there is time for me to get my workout in.  I challenge you to get your exercising done even if you are doing it at night!  Here's a quick routine to do to get your heart pumping and burn some calories.  Have fun!

10 squats

20 crunches

30 second plank

40 leg lifts

SLEEP!

 

Tag @hbgcommunity and use the hashtags #hbggirls and #hbgblog and tell me how you felt working out in the evening!

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Toned Arms Challenge

Here we go!  This week, I want to challenge you to fatigue your arms each day.  Try this workout every day after your daily workout.  This should leave your arms feeling fatigued and create such a good muscle burn. 

 

Complete this round 2 times each day.  You can add weights to each exercise for an extra challenge.  Enjoy!

20 tight arm circles (forward)

20 tight arm circles (backwards)

30 bicep curls

15 tricep dips (use a chair, bench or edge to press your palms into)

15 push-ups

20 big arm circles (forward)

20 big arm circles (backwards)

15 tricep dips

 

Get to work this week toning your arms!  Tag @hbgcommunity and use the hashtags #hbggirls and #hbgblog to show your progress each day!

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Lower Back Challenge

It is always great to even out the abdominal muscles you are working so hard for.  Here are some quick exercises to do this week to strengthen your back muscles. 

 

Straight Leg Dead Lifts - 20 reps

Swimming- arms & legs stretched out and lifted - 20 reps each leg

Rotating toe touches - 20 reps each toe

Repeat 2 times each day with a 20 second rest in between each set.

 

We are taking it a little slower this week to work some muscles that don't always get the most attention.  I hope you enjoy the workout!

Tag @hbgcommunity and use the hashtags #hbggirls and #hbgblog to share on Instagram. 

 

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Slim Waist Challenge

Here's a challenge to focus on working your waist.  I am so sore from completing this workout and I know you will be too.  The challenge is to do as many of each exercise as you can in 60 seconds.  Try to count how many you are doing and improve your numbers each round.  Let's get to it!  Here's the workout for you:

 

High Knees - 60 seconds

Alternate Heel Touches - 60 seconds

Plank Jacks - 60 seconds

Bird Dog Planks - 60 seconds

Side Plank Hip Lifts - 60 seconds

Sit Ups - 60 seconds

 

Complete 3 rounds each day!

 

Tag @hgbcommunity and use the hashtags #hbggirls and #hbgblog to share with everyone how you did.  Have a wonderful week and can't wait to hear how you did!

 

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Name Challenge

I created a fun challenge for you this week!  You need to spell your name and complete each exercise that is associated with the letter of your name.  You get lucky if you have short name!  Ha!  You can also add to your challenge by spelling your middle name and/or last name each day.  It is completely up to you and you can change it up every day if you want to.  Have so much fun!

A: 5o jumping jacks

B: 40 squats

C: 1 minute wall sit

D: 15 burpees

E: 20 crunches

F: 40 mountain climbers

G: 90 second plank

H: 10 burpees

I: 3 minute wall sit

J: 50 bicep curls

K: 1/2 mile run

L: 15 push-ups

M: 10 crunches

N: 15 squats

O: 60 second arm circles

P: 30 jumping jacks

Q: 20 burpees

R: 10 push-ups

S: 10 tricep push-ups

T: 60 second plank

U: 30 crunches

V: 90 second arm circles

W: 50 mountain climbers

X: 20 tricep dips

Y: 1/4 mile run

Z: 30 bicep curls

 

How did you do?  Tag @hbgcommunity and use the hashtags #hbggirls and #hbgblog.  I'm excited to hear about how your Name Challenge was this week. 

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Flat Ab Challenge

Here we go!  This week you need to decide how much you are going to challenge yourself to complete these sets of workouts.  I created 3 different levels depending on how much you want to do.  You can do different levels each day and work up to completing 4 sets of the workout.  I am going to start at Level 1 and go up a level each day and then do Level 3 to the end of the week.  Here's the challenge!! Good luck!

Mountain Climbers - 60 seconds

Bicycle Crunches - 60 seconds

Sit-Ups - 60 seconds

Toe Touches - 60 seconds

 

Level 1 - Complete 2 sets of each workout with a 1 minute rest in between sets.

Level 2 - Complete 3 sets of each workout with a 1 minutes rest in between sets.

Level 3 - Complete 4 sets of each workout with a 1 minutes rest in between sets.

 

Tag @hbgcommunity and use the hashtags #hbggirls and #hbgblog to share which level you did all week. 

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Straight Arm Plank Challenge

We have done a forearm plank before and now it is time to change it up and do a plank with your arms straight.  This challenge will help strengthen your core and the longer you hold the position, the more calories you are going to burn. 

Here is how you find the perfect form for your straight arm plank.  Bring your feet slightly wider than your hips and your hands directly underneath your shoulders.  Keep a soft bend in your elbows.  Pull your abs in and keep your abs tight into your spine while you hold your plank. 

Kick it up a notch by adding a resistance band to your ankles and/or wrists.  See if you can challenge yourself by keeping an active press out on the bands. 

Monday - 1 minute

Tuesday - 2 minutes

Wednesday - 3 minutes

Thursday - 4 minutes.  During the last minute, try alternating lifts with your legs.  Feel your abs contract each time you lift your legs.

Friday - Plank as long as possible!

 

Please tag @hbgcommunity and use the hashtags #hbggirls and #hbgblog to tell me how long you held your plank on Friday!  I can't wait to hear how you did! 

 

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Booty Challenge

Sculpt your booty with these workouts!  Each set, really squeeze from your glutes to move the rest of your body.  Are you ready for an intense burn?  Are you ready to improve the shape of your butt?  This is such a great at home workout that you can do with no equipment and still get an amazing burn.  Find the burn in your butt and push through.  Add this set to your daily workout regimen and burn off some extra calories.  If you want to intensify the work, you can add weights. 

30 Lunges

20 Single Leg Dead Lifts

20 Squats

30 Donkey Kicks

15 Glute Bridges

Do this entire set 3 times with a 1 minute break between each set. 

 

How did you feel after completing this workout?  Tag @hbgcommunity and use the hashtags #hbgblog and #hbggirls.  Enjoy the burn this week!

 

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Valentine's Partner Challenge

Grab a partner and complete this weeks workout!  I created a fun partner challenge for all of us.  You can do it with anyone you want to.  Grab your husband, fiancé, boyfriend, girlfriend, co-worker, cousin, neighbor and the list goes on and on!   I am going to do it with my husband, my mom and some friends on different days.  That way, I can mix it up and have a different person pushing me each day.  Find someone you want to help push you to complete this workout.

I know I have mentioned before that I would rather have chips & salsa than flowers.  So, once I complete this challenge on Valentine's Day, I am going to indulge in some delicious chips and salsa! 

Wall Sit - Back to Back - 60 seconds

Plank and Fist Bump - 60 seconds

Reverse Crunch Leg Throw - 60 seconds

Russian Twist Ball Toss - 60 seconds

Burpees - 60 seconds

Partner 1: Mountain Climbers - 60 seconds

Partner 2: Glute Bridges - 60 seconds

*For the partner 1 and partner 2 exercises, partner 1 will complete mountain climbers first and then switch to glute bridges.  Partner 2 will complete glute bridges and then mountain climbers.  Then, the round is over!

Complete 3 rounds of this!

Take a 1 minute rest between rounds.

 

Try to get a photo of you and your partner completing the workout this week and tag @hbgcomminuty and use the hashtags #hbgblog and #hbggirls so I can see all of you who completed it!  Have fun!!

 

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Belly Fat Burner Challenge

As we continue to work towards are goals this year, I want to add a challenge where we are going to work our abs a little extra!  Especially after enjoying a Super Bowl party full of delicious food.  Who doesn't want a little extra burn for their abs?  I know I do!  I tend to enjoy any additional workouts throughout my week.  I have learned to love working out.  I mean, it is truly something that I look forward to each day and if I miss my workouts, I can tell.  Not only is my body craving it, but my mind is too.  Not that I instantly love the idea of exercising every single day, but I never regret it.  So, as you continue to work this year, turn working out into your passion and enjoy every minute of it!   Here's this weeks challenge!

Jump Rope - 60 seconds

Spider-Man Plank - 60 seconds

Toe Touches - 60 seconds

Reverse Crunches - 60 seconds

Repeat the set 5 times with a 1 minute break between each set.

 

Tell me how you felt after working out and how you have created a habit of enjoying your daily exercise.  Tag @hbgcommunity and use the hashtags #hbggirls and #hbgblog. 

 

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Inner Thigh Challenge

Yay!  The running challenge is completed!  I am sure you did amazing!  Thanks for running along with me!  This week, I want to isolate your inner thighs.  The goal this week is to work your inner thighs so the muscle is sore.  Try to really squeeze from your inner thighs to move.  Here is a workout for you to complete each day. 

30 sumo squats

30 deep side lunges

30 side leg raises

Do this set 3 times each day with a 1 minutes rest in between each set.

How did you do with this workout?  Tag @hbgcommunity and use the hashtags #hbggirls and #hbgblog to tell me!  I can't wait to hear how you all are doing! 

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Running Challenge

I have to admit, I don't always look forward to running.  I actually dread it most of the time.  It's hard for me to get motivated to head out for a run.  However, once I get geared up, go run and come back, it's the best!  I wish I could capture the after feeling a little better so I would get more excited about running.  I've learned that if I can consistently run at least once a week, I really do enjoy it.  I've decided this week, we should all do a running challenge.  Grab your favorite running shoes, pick your favorite upbeat playlist and head out!  I need it and I hope you enjoy it! 

Monday - 1/2 mile run

Tuesday - 1/2 mile run

Wednesday - 3/4 mile run

Thursday - 1 mile run

Friday - 1 1/2 mile run

You can always run further if you want to.  Challenge yourself!  Tag @hbgcommunity and use the hashtags #hbggirls and #hbgblog and tell me how you liked the running challenge this week.   

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Butt & Ab Challenge

Last week we had a pretty intense workout to add each day.  This week, lets slow it down a little with some muscle isolation and slower movements.  I always love a little extra burn in my booty and abs!  Here is a quick workout to add to your day this week. 

20 bridges

20 squats

20 leg raises

20 sit ups

Please head over to Instagram and tag @hbgcommunity and use the hashtags #hbgblog and #hbggirls to enter in to win a set of dumbbells by telling me which of these 4 exercises is your favorite and why.  Dumbbells are great to have because you can add some intensity to your workouts with some added weight.  My favorite of these 4 exercise is squats because I love the challenge of sitting a little lower and fighting to stand back up through the burn.  Squats are great exercise to add weights too, adds an extra challenge!   

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Indoor Cardio Challenge

Who is ready for this intense workout?  Let's start this year off right with some intense body burning exercises!  Try to do this each day this week.  Grab a timer and see if you can improve your time each day.  I always work harder when I have a goal in mind.  If I know that I am trying to beat my previous times, I will work hard to do it.  I know you will too.  For some people it is just much too cold to be outside getting your cardio sessions in.  So, here's a way to still get your heart pumping while staying inside.  Of course, you can do this outside if you live somewhere that has a very mild winter, like me.  Here we go, this is your workout this week:

50 jumping jacks

50 crunches

40 jumping jacks

40 squats

30 jumping jacks

30 jump lunges

20 jumping jacks

20 burpees

10 jumping jacks

10 push ups

 

It's time for the another giveaway for you awesome ladies!  This week, I am giving away a Nike gift card!  You can enter in this contest to win by using the hashtags #hbgblog and #hbggirls and telling me why you are ready to get this year started off right!  Don't forget to tag @hbgcommunity in your post on Instagram! 

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2017 Challenge

Happy New Year!  Here we are, starting another year!  Who is ready for 2017?!  I am, but I also can't believe it's already here.  But, it is and I'm ready to tackle this year ahead.  This week, instead of focusing on one workout, I want to focus on setting some goals for working out this year.  I am not one for big new years resolutions, but I love planning and achieving goals.  I don't always sit down and do this at the beginning of each year.  However, this year, I want to and I want to join me!  I have found some major components to goal setting that have helped me so I am going to go over them and we can set some goals together.

1. Write your goals down!  It's easy to just say a goal aloud or even just in your head.  I have done it several times, but then I easily forget my goal.  Or I easily set it aside.  So, always write them down. 

2. Put them up somewhere you see!  So, once you write it, do something with it!  I hang my goals up in my closet.  I like that it is my space so not everyone that comes in my home sees them, but I do.  I see them every day.  It reminds me what I am working for.  I need that subtle reminder looking at me.  I read them over and over and it helps me.

3. Include someone else!  If you are the only one who knows about your goals, it is easier to not achieve them.  No one would know if you didn't.  I like having some accountability.  It can be anyone too.  It can be someone who has the same or similar goals, that way you can hold them accountable too. Or it can be someone you enjoy sharing your goals with.  They don't have to have the same ones.  Either way, whoever you chooses to share it with, make sure they will be a great accountability partner for you.

4. Be realistic!  I have set some unrealistic goals in the past.  You know what that does for you?  It makes you feel defeated.  It can be a little disheartening to set a goal and not achieve it.  I know I have done it before.  So, make sure when you set your goal it is something you can realistically achieve. 

5. Work hard! Once you set all of these other things in motion to set your goal.  Achieve it.  Don't give up.  Let's make 2017 amazing!

Sit down right now and set your goals.  Mindfully plan out what you want to achieve this up coming year.  Use the few guidelines to help and please share any that you have with me by tagging @hbgcommunity and using the hashtags #hbggirls and #hbgblog.  Looking forward to hearing from you! 

If you are looking or an extra challenge this week, let's start with something that we can all do this week.  If your December was anything like mine.  It was filled with Christmas activities, family, fun and so much delicious food.  It interrupted many of my normal routines and I allowed because I know that it is important.  With all that said, this week, challenge yourself by getting back into your workout routine and then lets add a few sit ups!

Monday: 20 sit ups

Tuesday: 30 sit ups

Wednesday: 40 sit ups

Thursday: 50 sit ups

Friday: 60 sit ups

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Squat Challenge

Who doesn't love a little extra work for your booty?  That seems to be one of our biggest problem areas as women.  So, this week, I am going to add some work make your booty burn.  Are you ready to take on the squat challenge?!  Before you get started with your workouts, try to clear your mind and get your focus on you and your workout.  You are always in charge of how hard you work.  You set the tone for your workout each day.  I know it can be challenging to forget about your daily stresses and focus on yourself, but it's so much better to do that.  Alright, enough about getting your mind ready, let's get to it.  Here's your challenge!

Monday -      20 squats   

                      10 jump squats

Tuesday -      25 squats

                       15 jump squats

Wednesday - 30 squats

                       35 jump squats

Thursday -     35 squats

                       40 jump squats

Friday -          40 squats

                       45 jump squats

If you want to challenge yourself even more, add some weights to your squats.  Let me know what you think of the squat challenge this week!  Tag @hbgcommunity and use the hashtags #hbggirls and #hbgblog. 

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Tricep Challenge

I want to add a quick burn to the back of your arms this week!  These exercises may seem simple, but trust me, they are very effective.  Each day, I want you to do this round of tricep exercises.  They don't require much weight, you can use your own bodyweight to do all of them.  Your goal is to really feel your triceps burning while you are working! 

Here's an explanation of each exercise:

1. Tricep Dips: Find an edge such as a bench, chair, curb or you can do them on the floor.  Just make sure you have a secure place to put your hands.  Place your hands underneath your shoulders.  Then, keep a slight bend in your arms to keep the tension in the back of your arm versus your elbow joints.  Once you are this position, bend your elbows to lower your body and once you reach the bottom, press up to straighten your arms.  That completes one rep.

2. Tricep Extension: Lie flat on your back with your feet on the ground.  Bend your knees to plant your feet firmly into the floor.  You can grab weights or you can use your own body weight resistance.  Reach your arms straight up the ceiling, palms facing away from you.  Then, bend your arms to 90 degrees (or further down)keeping your elbows in tight to your head.  Press your arms straight back up.  That completes one rep.

3. Tricep Push-Ups: You can do push-ups on your toes or on your knees.  Bring your hands directly underneath your shoulders, fingertips facing forward.  Keep your abs pulled in tight as you bend your arms to 90 degrees.  Keep your elbows tight into your sides.  Press back up to straight arms.  That completes one rep.

20 Tricep Dips

20 Tricep Extension

20 Tricep Push-Ups

By the end of this circuit you will feel your arms burning!  Work hard to complete it each day, you can do it!  Please keep me updated on your progress.  Tag @hbgcommunity and use the hashtags #hbggirls and #hbgblog.  Good luck ladies!

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Muscle Burn Challenge

We all probably need a little extra cardio burn this time of year.  There are so many delicious treats everywhere I seem to go, so I would love to burn off a few extra calories to make up for the cookies I keep consuming.  Here's a quick addition to your daily workout.  See if you can increase your burn each day by finishing faster each time you complete it. 

40 Crunches

30 Jump Squats (you can challenge yourself by adding weights)

20 Jumping Jacks

10 Lunges (each leg and again, you can add weights for more of a challenge)

 

Make sure you set a timer and see how quickly you can complete this.  Set a goal to be a little quicker each day!  Tag @hbgcommunity and use the hashtags #hbggirls and #hbgblog to share your time with everyone.  Let's root each other on and continue to be an empowering group of women!  As I mentioned, I want to burn a few calories to work off the extra cookies I have been eating.  Tell me why you want to burn a few more calories this week?  When you share, you can be entered in to win a Nike gift card!  Woohoo!!

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