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Best Body Challenge: Day 18

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Fitness

Focus: Arms and Abs: 

What To Do: 20x Full Body Walkout + 1min Plank Walk

 

Reach your arms up tall before hinging at the hips and lower hands to the floor. Walk your body out into a plank position then walk your hands two steps forward of your face for an extra core challenge. Keep your back flat and core braced at your maximum extension then walk your hands back towards your feet. Try and walk your hands out a little further every time!

 

Starting in a high plank position, lower down onto your forearms one at time into a forearm plank. With control walk back up to your high plank and repeat as many times as you can in 1 minute. Move with control and try and keep your hips steady as you go up and down. You can modify this move by lowering your knees to the floor.

 

*Advanced Tip! Combine Day 18 + Day 13 + Day 8 + Day 3 Workouts

 

Nutrition 

Eat Your Water!

You know you need to drink water, but do you know why? For one thing, your body is composed of around 60% H2O. But what you might not know is that dehydration actually slows down protein synthesis...which means that if you don’t get the water you need after exercising, your recovery will be delayed, and you might even fail to reap the benefits of your workout!

Make the most of your time in the gym/at the barre/on the bike by deeply hydrating your body afterwards. Our favorite way to hydrate actually isn’t drinking water alone (though that is essential)—it’s eating our water in the form of hydrating produce. Plant foods like cucumbers, romaine lettuce, tomatoes, and melons are over 90% water, and the hydration they provide is bound up within networks of plant fiber, so the H2O stays in your body longer, giving your cells plenty of time to drink up.

 

Light Work

WEEK 4: THE CLOSET CHALLENGE

 

Have you worn your outfit yet? You don’t have to leave the house in it if you don’t want to. Just put it on and tell yourself how good you look.

 

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