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:
20 alternating lunges forward
20 oblique 1/4 burpees
20 alternating hop ups
20 roll to stand modification: sit ups or sumo squats
9
BCC 3 #2 Cardio and Core HIIT:
30-10 x2:
alternating step ups
jump jacks
modified burpee
sprawl forward
bicycles freeze / rocking modification: alternating leg bridges
side to side explosive bunny hops
opposite shoulder touch plank
opposite foot touch plank
donkey kicks
skipping / skip with rope
10
BCC 3 #3 Burpee Pyramid
5 1/4 burpees
5 1/2 burpees
5 sprawls
5 burpees
7 1/4 burpees
7 1/2 burpees
7 sprawls
7 burpees
9 1/4 burpees
9 1/2 burpees
9 sprawls
9 burpees
7 1/4 burpees
7 1/2 burpees
7 sprawls
7 burpees
5 1/4 burpees
5 1/2 burpees
5 sprawls
5 burpees
Finisher:
10 rotating burpees
11
BCC 3 #4 Total Body HIIT
45-15 x2:
step up to balance r
step up to balance l
burpee
side to side pogo plank
unstoppable bicycles m alternating leg bridges
side to side jump squat
shoulder, knee and toe touch plank
flying pushups
roll to stand m sumo jump
double butt kicks
12
BCC 3 #5 15 min AMRAP
20 alternating jump lunges
10 single leg r oblique 1/4 burpees
10 single leg l oblique 1/4 burpees
10 alternating step back to hop ups r
10 alternating step back to hop ups l
20 roll to stand modification: sit ups or sumo squats
13
BCC 3 #6 Cardio and Core HIIT
60-10 x2:
alternating step ups
jump jacks
modified burpee
sprawl forward
bicycles freeze / rocking modification: alternating leg bridges
side to side explosive bunny hops
opposite shoulder touch plank
opposite foot touch plank
donkey kicks
skipping / skip with rope
14
BCC 3 #7 3 x 15 min AMRAP
10 burpees to double vertical leaps
10 sprawl to switch lunge
10 jj pushups to oblique pike to touch
10 scissors combo: scissor + side to side pogo + knee tuck
TOGETHER is WAY BETTER
xoxo, Di
Physical activity and health. Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm. Accessed Jan. 23, 2018.
Cai Y, et al. How exercise influences cognitive performance when mild cognitive impairment exists: A literature review. Journal of Psychosocial Nursing. 2016;54:25.
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.
Prevention and risk of Alzheimer's and dementia. https://www.alz.org/research/science/alzheimers_prevention_and_risk.asp. Accessed Jan. 23, 2018.
Morey MC. Physical activity and exercise in older adults. https://www.uptodate.com/contents/search. Accessed Jan. 23, 2018.
Liu-Ambrose T, et al. Aerobic exercise and vascular cognitive impairment. Neurology. 2016;87:2082.
Graff-Radford J (expert opinion). Mayo Clinic. Rochester, Minn. Jan. 25, 2018.