{"id":4040,"date":"2012-07-20T10:10:09","date_gmt":"2012-07-20T18:10:09","guid":{"rendered":"http:\/\/www.fitchicks.ca\/blog\/?p=4040"},"modified":"2012-07-20T10:10:09","modified_gmt":"2012-07-20T18:10:09","slug":"fitness-friday-the-10-x-10-fitness-challenge","status":"publish","type":"post","link":"http:\/\/www.fitchicks.ca\/blog\/2012\/07\/fitness-friday-the-10-x-10-fitness-challenge\/","title":{"rendered":"FITNESS FRIDAY:  The 10 X 10 Fitness Challenge"},"content":{"rendered":"<p>Hey Chicks!<\/p>\n<p>Weekend is here but that does not mean it is time to fall off of the workout bandwagon. So here is your weekly weekend challenge to keep you on track to reaching your goals!<\/p>\n<p><iframe loading=\"lazy\" width=\"420\" height=\"315\" src=\"http:\/\/www.youtube.com\/embed\/VfqyAPjcxLY\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>For the Challenge here is what I want you to do:<\/p>\n<p>1.\u00a0\u00a0\u00a0 Watch the FIT CHICKS video to make sure that you have the technique down to a science for the 3 point burpee<\/p>\n<p>2.\u00a0\u00a0\u00a0 Clear some space indoors or outside so that you have enough room to really get down with this workout.<\/p>\n<p>3.\u00a0\u00a0\u00a0 The Workout is the FIT CHICKS &#8220;10 x 10 Workout&#8221; below.\u00a0 It consists of:<\/p>\n<p><strong>10 Push Ups<\/strong><br \/>\n<strong>10- 3 point Burpees<\/strong> \u2013 Watch video for these.\u00a0 The 3 points counts a 1 round of burpees<br \/>\n<strong>Repeat three times<\/strong><\/p>\n<p><strong>10 Squats<\/strong><br \/>\n<strong>10 Jump Squats<\/strong><br \/>\n<strong>Repeat three times<\/strong><\/p>\n<p><strong>10 Reverse Lunges<\/strong> &#8211; stepping behind you into a lunge instead of forward<br \/>\n<strong>10 Front Kicks<\/strong> &#8211; as high as you can go &#8211; think chorus line styles<br \/>\n<strong>Repeat three times<\/strong><\/p>\n<p><strong>10 Twisting Planks<\/strong> &#8211; in plank position bring your knee through to your opposite elbow &#8211; low impact do same move on your knees<br \/>\n<strong>10 Reverse Ab Crunche<\/strong>s &#8211; on your back hands under booty lift your legs towards the ceiling and then lower as low as you can go<br \/>\n<strong>Repeat three times<\/strong><\/p>\n<p>For fun <strong>try to time your workout<\/strong> and each day see if you can beat your time. Feel free to also post your finishing time here so we can celebrate your awesomeness:)<\/p>\n<p>Have a FAB weekend chicks and we&#8217;ll see ya next week for the last week of bootcamp (but don&#8217;t worry, <a href=\"http:\/\/www.fitchicks.ca\">the next one starts July 30th!<\/a>)<\/p>\n<p>Amanda xo<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hey Chicks! Weekend is here but that does not mean it is time to fall off of the workout bandwagon. So here is your weekly weekend challenge to keep you on track to reaching your [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[6,7,12,14,16,18,19,21,26,37,41],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>FITNESS FRIDAY: The 10 X 10 Fitness Challenge &mdash; FIT CHICKS BLOG<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.fitchicks.ca\/blog\/2012\/07\/fitness-friday-the-10-x-10-fitness-challenge\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"FITNESS FRIDAY: The 10 X 10 Fitness Challenge &mdash; FIT CHICKS BLOG\" \/>\n<meta property=\"og:description\" content=\"Hey Chicks! Weekend is here but that does not mean it is time to fall off of the workout bandwagon. 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