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RCT Fitness Week 3

Hope you all had a good week and are continuing to work towards your goals. This week we will have 2 fitness challenges and a nutrition challenge. Do all three if possible but at least do the nutrition challenge and one of the physical challenges.

Nutrition Challenge:

Credit to Hamma for this. Do not drink any soda this week but instead drink 1 gallon of water a day. I've been doing this one for the last couple days. Not drinking soda isn't hard but drinking a gallon of water has been challenging.

Physical Challenge 1:

Again credit to Hamma.

Interval training.

Find a treadmill. Walk at 3.5 for a minute or two to get loose. Crank it up to level 9 and sprint/run for one minute. Use the hand rails on the side to help get yourself off after one minute so your feet are on the side of the spinning mat. Rest for 30 seconds. Increase speed to 9.5 while you are resting and repeat sprint for 1 minute then hop off and rest for 30 seconds. When you "hop off" you should essentially be straddling the treadmill. Use the side rails to get back on. I usually hold onto the rails for a few seconds while my legs catch up to the pace of the machine. You’re going to repeat this sprint/rest pattern for 5 sprints in a pyramid fashion. It will look something like this:

Start: 2 minute walk at 3.5
1 min sprint @ 9
30 second rest
1 min sprint @ 9.5
30 second rest
1 min sprint @ 10
30 second rest
1 min sprint @ 9.5
30 second rest
1 min sprint @ 9

This will take you less than 10 minutes and you’ll feel good/like death after.

Fitness Challenge 2:

Wardens Full body workout.

Also, I am putting together a RCT workout mix on spotify. I'll have this on the post for every update throughout the summer. Let me know what songs you want on there.

RCT Fitness mix

If any of you know how to embed the playlist into a post let me know. The copy embed function doesn't seem to work. It might be SBnation.

How was your week? Are there any concerns or questions you have we can help with? any challenges you are facing to reaching your goals?

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