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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



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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