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CONGRATULATIONS to the winner of our first weekly

CONGRATULATIONS to the winner of our first weekly challenge—Kathie Lynch!! During our Steps Challenge this week, Kathie walked a total of 75,351 steps and won a gift card to @elephantinebakery!! Congratulations, Kathie!!

It’s a beautiful day to enjoy an outdoor workout

It’s a beautiful day to enjoy an outdoor workout! See below for Nancy’s ✨WEEKEND WOD!✨ Run or Walk ½ mile (or go for 5 minutes)
• 20 Pike Push Ups
• 25 Walking Lunges (both legs = 1)
• 30 Sumo Squat Oblique Crunch (both sides = 1)
• 35 Squats or Squat Jumps
Run or Walk ½ mile (or go for 5 minutes)
• 15 Pike Push Ups
• 20 Walking Lunges (both legs = 1)
• 25 Sumo Squat Oblique Crunch (both sides = 1)
• 30 Squats or Squat Jumps
Run or Walk ½ mile (or go for 5 minutes)
• 10 Pike Push Ups
• 15 Walking Lunges (both legs = 1)
• 20 Sumo Squat Oblique Crunch (both sides = 1)
• 25 Squats or Squat Jumps
Run or Walk ½ mile (or go for 5 minutes)
• 5 Pike Push Ups
• 10 Walking Lunges (both legs = 1)
• 15 Sump Squat Oblique Crunch (both sides = 1)
• 20 Squats or Squat Jumps
Run or Walk ½ mile (or go for 5 minutes)
Cool Down Walk & Stretch Photo: @seacoastlately.

Good morning, and happy Friday, LizFitters!! Just

Good morning, and happy Friday, LizFitters!! Just a friendly reminder that everyone’s “Steps Challenge” submissions are due today at 5pm! 🙌🏻 Next week’s challenge will be announced on Saturday, and will begin on Sunday!

Happy Thursday, LizFitters! Check out Nancy’s WO

Happy Thursday, LizFitters! Check out Nancy’s WOD below!! Low Impact 2
Every Exercise 50 seconds with 10 seconds rest – Entire Workout 2 times through • Rear Lunge to Front Kick, Left
• Rear Lunge to Front Kick, Right
• Walkout to Plank, Push Up, Walk Back
• Single Leg Running Left Side
• Single Leg Running Right Side
• Bear Hover to Kick Through (Alternating)
• Side Push Up Left (Lay on your side and place the arm closest to the ground around your waist and the other arm in front of your chest with your hand flat on the ground with your fingers pointing up inline with your body. Press into your hand hinging at your hip lifting your shoulders up off of the ground. If you are particularly strong then come up on to your hands and knees rather than your hip) • Side Push Up Right
• Alternating Skater While Pulling arms back at shoulder height squeezing shoulder blades together (Rhomboid Squeeze)
• Standing Oblique Crunch (Elbow to Knee), Left
• Standing Oblique Crunch, Right
• Lateral Plank Walks (4 steps in one direction and back)
• Side Forearm Plank Thread the Needle Left
• Side Forearm Plank Thread the Needle Right
• Side Step Squats, Alternating Left and Right
• 3 Punches then 2 High Knees
• Forearm Plank Slides
• Tricep Dip Kicks
Repeat

It’s time for a ✨WEDNESDAY WOD✨ with Nancy!!

It’s time for a ✨WEDNESDAY WOD✨ with Nancy!! Instructions below!! Stations – Each has 4 moves (50 seconds on:10 seconds off)
Straight through: 24 minutes
30 seconds between sets: 26:30
Chair:
• Bunny Hops Side to Side (Holding onto Chair Base)
• Decline Elevators (Up and Down Plank – Feet on Chair)
• Mountain Climbers (Holding onto Base of Chair)
• Incline Push Ups
Mat:
• Superman with Lat Pull Down
• Switchkicks from reverse Table Top
• Elevated Cross Crunch (Legs at 90 degrees)
• Forearm Plank Hip Dips
Cardio:
• Star Jacks
• Mummy kicks
• Skaters
• Ski Hops
Wall
• Dead lifts – feet shoulder width apart about 1 ft from wall, lead with chin, flat back – butt should “graze the wall”, Squeeze on your way back up
• Wall Push Ups
• Wall Sit
• Option A: Handstand Prep – stand 1 leg length away from the wall, turn away from the wall and place hands where your feet are, walk your feet up the wall to hip height (Inverted “L””) OR
• Option B: From Plank, Come up to Downward Dog and tap back with your hand toward your opposite Ankle/Shin both sides and come back out to plank
Mat:
• Clamshell - Left Side (Keep the heels together and the hips stable. Make sure your heels, hips and shoulders form a straight line. Lift the top leg 3 – 4 inches while maintaining that contact of the ankles and ensuring that the HIPS ARE NOT ROTATING. If your hips rotate or move, try lessening the range of motion.)
• Clamshell – Right Side
• Glute Bridges (lower to a hover or drop all the way to the floor) (ankles directly under your knees)
• Alternating heel taps – head and shoulders ideally lifted and gliding to the side
Abs/Core: • Side Forearm Plank Hip Dips - Left
• Side Forearm Plank Hip Dips – Right
• Diamond Sit Ups
• Reverse Crunch and Extend
Cool Down / Stretch on Own

Elizabeth is teaching us how to stretch using a ch

Happy Tuesday, LizFitters! Check out Nancy’s WOD

Good morning LizFitters and happy Monday! Today Na

Good morning LizFitters and happy Monday! Today Nancy’s going to lead us in our daily WOD! Instructions below for a 29-minute workout + stretch!
WOD – 5,4,3,2,1 (2 Rounds) 29 minutes
5 – Cardio (1 Minute Each)
• Jump Rope (or Pretend)
• High Knees
• Jump Squats
• 1 Legged hops – forward and back then side to side – R leg (30:30)
• 1 legged hops – L side
4 – Lower Body (1 Minute Each) • Sumo Squats
• Alternating Reverse Lunge
• Donkey Kick (L)
• Donkey Kick (R)
3 – Upper Body (1 Minute Each)
• Push Ups
• Plank with Alt Front Arm Raises
• Forearm Plank to Dolphin
2 – Core (1 Minute Each)
• Crunch and Punch
• Plank Step Outs
1 Minute Rest
5 – Cardio (1 Minute Each)
• Mountain Climbers
• Fast Feet Narrow to Wide
• Ski Hops
• Squat Jacks
• Basketball Shots Receive Ball from L shoot to the R, then other side (30:30)
4 – Lower Body (1 Minute Each)
• Static Lunge (L & R) 30:30
• Curtsy/Crossover Lunge Pulse (30:30)
• Lateral Raise (L & R 30:30)
• Glute Bridge
3 – Upper Body (1 Minute Each)
• Inchworm out to plank, Alternating Shoulder tap, walk hands back to feet
• Tricep Dip (10 Full, 10 pulse, repeat for full minute)
• Elevators (Plank Up Downs)
2 – Core (1 Minute Each)
• Russian Twists
• Runners Crunch or Bicycle
COOL DOWN / STRETCH

We know these are crazy times, and it can be diffi

Hi LizFit family! 👋🏻 We’re excited to brin

Hi LizFit family! 👋🏻 We’re excited to bring you a little challenge to keep the momentum and community spirit alive and well during this period of time! Without further a due, it’s time to announce our first challenge—THE STEPS CHALLENGE!!! Use your phone, watch, or other step-tracking device to track your steps every day. At 5pm on Friday, send us your results! The winner will receive a gift card to a local business and, of course, bragging rights!!! *Challenge will start this coming Monday at 5am, and will end on Friday, March 27 at 5pm. GOOD LUCK!!!

Good morning and happy Sunday, LizFitters! Today,

Good morning and happy Sunday, LizFitters! Today, we’re getting creative and are sharing a chair workout brought to us by the fabulous Nancy!! ✨INSTRUCTIONS BELOW FOR A “NO IMPACT CHAIR WORKOUT!✨ 16 minutes with a 5-minute Stretch:
30 seconds each move
Sitting in Chair: (5 minutes)
• Lift & Lower Heels
• Soccer ball taps with running arms (use something from the house – a canned good will work)
• March - (keep spine upright, pull belly button to the spine – tendency is to lean back)
• Arms up to Goal post (elbows at shoulder height) – Twist towards the opposite knee as you raise it (Alternating)
• Bicycle – hold onto base of chair
• Legs bent 90 degrees, holding onto the base of the chair – Lift knees (first L, then R, then Both)
• Alternating kicks with opposite arm Jabs (try to get the thigh off the chair)
• Alternating leg taps out to side with arm reach across
• Jumping Jacks (both legs out, both arms up and back to center)
• In & Out Abs (holding onto base of chair)
Strength: (4 minutes)
• Decline Push Ups (Feet on Chair, Hands on Ground)
• Squat (Bringing your butt to the chair seat, squeezing the butt as you stand)
• Tricep Dips
• Bulgarian Split Squat – Left (Knee directly above ankle, drive through the heel to get you to standing)
• Bulgarian Split Squat – Right (Same)
• Incline Push Ups (Feet on ground, hands on sides of the chair)
• From seated position – Stand up on 1 Leg (Left)
• From seated position – Stand up on 1 Leg (Right)
Booty Tone: (7 minutes) Coming to the Back of the Chair • Start with Right Leg – slight bend in the Left (supporting) leg, then Left Leg
o Straight Leg kick back
o Straight leg kick back pulse
o Straight Leg Triangle – Lift up & Cross behind supporting leg tapping outside the opposite foot
o Tuck knee in toward chest and extend straight back (hip height, keep both hips squared to floor)
o Donkey Kicks to the ceiling (Leg bent at 90 degrees and imprint the sole of your foot toward the ceiling)
o Straight Leg Side Abductor (lateral lift)
o Straight Leg Side Abductor Pulse
Stretch – try holding each pose for 20 seconds
• Quadricep Stretch
• Cross over – Figure 4 stretch
• Kick Foot in Front and forward fold

HAPPY BIRTHDAY to the AMAZING TMACK! Thank you for

HAPPY BIRTHDAY to the AMAZING TMACK! Thank you for your inspiration, determination and silliness. Your LizFit family loves you, and we hope you have a wonderful sunny day celebrating fabulous YOU!

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