Our girl Jully Black has challenged us all to a 30 day challenge ! See her call out to YOU below !
My 30 Day Challenge Begins NOW! Contract and workout below!
Hey Ya’ll.
This is a workout that a friend of mine gave to me that I must say is a challenge for me but may not be for you : )
I’m going to attempt to to this from Nov1st-Dec 1st EVERYDAY…
Who wants to join me???? If You’re in please copy and paste the contract below into a WORD file. Sign it, Scan it and email it to dearjullyblack@gmail.com. YES, I’ll see who’s serious now…
I’m also going to be posting tips on Twitter from time to time so come on over if you aren’t already following me there : )
Twitter: @jullyblack
Let’s go get it!
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My 30 Day Fitness & Wellness Contract
I, ________________________ hereby commit to doing at least 30 minutes of exercise and eating clean for a 30 day period, starting on Monday, November 1st, 2010.
I realize that this contract is solely with myself and that it carries no rewards, penalties, or punishments other than those associated with the reflection of the strength of my character and my ability to celebrate my life by making a commitment that essentially benefits all those around me.
_______________________________ ________________
Signature Date
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THE WORKOUT (PLEASE MODIFY THE INCLINE AND SPEED TO SUIT YOUR FITNESS LEVEL.)
MACHINE: TREADMILL
WORKOUT: 30 MINUTE BLAST!
NOTE: EVERY (DASH – MEANS TO STEP OFF THE TREADMILL WITH ONE FOOT ON EACH SIDE)
BEGIN: SET YOUR INCLINE TO: 6.0
30 SECONDS ON 30 SECONDS OFF (12 MINS)
SPEED: 5.0 – 5.5 – 6.0 – 6.5 – 7.0 – 7.5 -
SPEED: 7.5 – 7.0 – 6.5 – 6.0 – 5.5 – 5.0 -
20 SECONDS ON/ 20 SECONDS OFF (8 MINS)
SPEED: 6.0 – 6.5 – 7.0 – 7.5 – 8.0 – 8.5 -
SPEED: 8.5 – 8.0 – 7.5 – 7.0 – 6.5 – 6.0 -
15 SECONDS ON / 15 SECONDS OFF (6 MINS)
SPEED: 7.0 – 7.5 – 8.0 – 8.5 – 9.0 – 9.5 -
SPEED: 9.5 – 9.0 – 8.5 – 8.0 – 7.5 – 7.0 -
10 SECONDS ON / 10 SECONDS OFF (4 MINS)
SPEED: 8.0 – 8.5 – 9.0 – 9.5 – 10.0 – 10.5-
SPEED: 10.5 – 10.0 – 9.5 – 9.0 – 8.5 – 8.0 -
COOL DOWN 5 MINUTES
INCLINE: 0.0
SPEED: 3.0
DONE!
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Enjoy,
JB
