Weekly Challenge – 1.17.11

First, if you haven’t pledged in the Pound for Pound Challenge, so do it now! You can pledge to lose or maintain, and food will be donated to your local food bank. Near Nashville? Pledge under team name lakeshore! www.pfpchallenge.com

This is a short week since today is a holiday, so let’s work extra hard this week! This challenge combines strength and cardio into a killer circuit. 🙂

Intervals of Wall Sits and High Knees

Sit against a wall with your legs bent at a full 90 degree angle, back against the wall and arms by your sides, then jump up, turn around, put your hands on the wall and sprint with high knees.  The timing of your intervals will depend on your fitness level. You can take a 1 minute break halfway through your total time and take a drink of water. This challenge needs to be done all at one time.

Beginners – do 30 second intervals for a total of 15 minutes a day

Intermediate – do 45 second intervals for a total of 30 minutes a day

Advanced – do 1 minute intervals for a total of 30 minutes a day

You can do it!! Ready, Set, GO!

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