Bodyholic

Mar 5, 20213 min

Bodyholic Build and Strip 2 Part 2/4

Updated: Mar 14, 2021

Hi everyone! We have arrived at the second week of the 4-Week Build and Strip challenge for 2021. This happens ONCE a year and we are rapidly approaching the midway.

Because it is cardio week, I would like to take a moment and talk about a topic that is directly related to cardio and one of my missions - Alzheimer and dementia PREVENTION.

Here is what I have to say that I think you NEED to know before hitting up the Bodyholic Cardio Challenge 3.0:

Performing cardio training for 30-60 minutes several times a week, or shorter workouts with increased intensity (such as 10-15 minutes of HIIT) may (I say that because I have to because nothing is absolute.. but guys... the research is VERY compelling):

  • Maintain our levels of sharp thinking, reasoning and learning

  • Improve memory, reasoning, judgment and thinking skills for people who are ALREADY suffering from mild cognitive impairment

  • Postpone Alzheimer's in people who are genetically at risk of developing the disease - it can also slow the process

References Below

If this topic is as important to you as it is to me, you may be interested in Ocean Robbins interviewing Team Sherzai. Two of the world’s leading neurologists, who happen to be married. They just publicized a new master class that I had to share with you after watching it.

Ok! here is the breakdown for week 2, aka BCC 3.

The Bodyholic Cardio Challenge 3 begins March 8th and if you want to know why I don't buy into the concept of motivation, click the book for a quick and very valuable read:

March

8

BCC 3 #1 15 Minute AMRAP:

  1. 20 alternating lunges forward

  2. 20 oblique 1/4 burpees

  3. 20 alternating hop ups

  4. 20 roll to stand modification: sit ups or sumo squats

9

BCC 3 #2 Cardio and Core HIIT:

30-10 x2:

  1. alternating step ups

  2. jump jacks

  3. modified burpee

  4. sprawl forward

  5. bicycles freeze / rocking modification: alternating leg bridges

  6. side to side explosive bunny hops

  7. opposite shoulder touch plank

  8. opposite foot touch plank

  9. donkey kicks

  10. skipping / skip with rope

10

BCC 3 #3 Burpee Pyramid

  1. 5 1/4 burpees

  2. 5 1/2 burpees

  3. 5 sprawls

  4. 5 burpees

  5. 7 1/4 burpees

  6. 7 1/2 burpees

  7. 7 sprawls

  8. 7 burpees

  9. 9 1/4 burpees

  10. 9 1/2 burpees

  11. 9 sprawls

  12. 9 burpees

  13. 7 1/4 burpees

  14. 7 1/2 burpees

  15. 7 sprawls

  16. 7 burpees

  17. 5 1/4 burpees

  18. 5 1/2 burpees

  19. 5 sprawls

  20. 5 burpees

Finisher:

10 rotating burpees

11

BCC 3 #4 Total Body HIIT

45-15 x2:

  1. step up to balance r

  2. step up to balance l

  3. burpee

  4. side to side pogo plank

  5. unstoppable bicycles m alternating leg bridges

  6. side to side jump squat

  7. shoulder, knee and toe touch plank

  8. flying pushups

  9. roll to stand m sumo jump

  10. double butt kicks

12

BCC 3 #5 15 min AMRAP

  1. 20 alternating jump lunges

  2. 10 single leg r oblique 1/4 burpees

  3. 10 single leg l oblique 1/4 burpees

  4. 10 alternating step back to hop ups r

  5. 10 alternating step back to hop ups l

  6. 20 roll to stand modification: sit ups or sumo squats

13

BCC 3 #6 Cardio and Core HIIT

60-10 x2:

  1. alternating step ups

  2. jump jacks

  3. modified burpee

  4. sprawl forward

  5. bicycles freeze / rocking modification: alternating leg bridges

  6. side to side explosive bunny hops

  7. opposite shoulder touch plank

  8. opposite foot touch plank

  9. donkey kicks

  10. skipping / skip with rope

14

BCC 3 #7 3 x 15 min AMRAP

  1. 10 burpees to double vertical leaps

  2. 10 sprawl to switch lunge

  3. 10 jj pushups to oblique pike to touch

  4. 10 scissors combo: scissor + side to side pogo + knee tuck

TOGETHER is WAY BETTER

xoxo, Di

  1. Physical activity and health. Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm. Accessed Jan. 23, 2018.

  2. Cai Y, et al. How exercise influences cognitive performance when mild cognitive impairment exists: A literature review. Journal of Psychosocial Nursing. 2016;54:25.

  3. Baumgart M, et al. Summary of the evidence on modifiable risk factors for cognitive decline and dementia: A population-based perspective. Alzheimer's and Dementia. 2015;11:718.

  4. Prevention and risk of Alzheimer's and dementia. https://www.alz.org/research/science/alzheimers_prevention_and_risk.asp. Accessed Jan. 23, 2018.

  5. Morey MC. Physical activity and exercise in older adults. https://www.uptodate.com/contents/search. Accessed Jan. 23, 2018.

  6. Liu-Ambrose T, et al. Aerobic exercise and vascular cognitive impairment. Neurology. 2016;87:2082.

  7. Graff-Radford J (expert opinion). Mayo Clinic. Rochester, Minn. Jan. 25, 2018.

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