I am so excited to announce our second annual Dashing Dish Spring Shape Up Challenge! The #DashingDishSpringShapeUp will feature 4 weeks of workouts that you will find under the 21 Minute Workout Challenge Category in the workout section of Dashing Dish.
What Can I Expect?
Starting Monday March 5th (although you can join any time), you will have 3 workouts to complete--one upper body, one lower body, and one full body each week for four weeks. All of the workouts for the week will be posted on Monday in the "Workouts" section of Dashing Dish under featured workouts, (click workouts and look to the left, where you will see 21 minute workout challenge). All three will all be posted at the beginning of the week so you can pick the day(s) of the week that works best for you to complete them! The first three workouts are posted now so you have time to look them over and get prepared to start this coming Monday, March 5th!
For these workouts, you'll be doing three rounds of 7 minutes of circuit-style strength training (plus two 1 minute breaks) which means you'll be done in less than 25 minutes! These workouts require minimal equipment, so whether you work out at home or at the gym, you can participate! They can also be modified for any fitness level. In addition, if you are more advanced in your fitness level, you can add cardio before or after the 21 minute workouts, and/or add cardio workouts in on your off days if you desire.
Why 21 Minute Workouts?
The idea behind this challenge is to provide you with workouts that are not only fun and effective, but actually fit into your busy schedule. The most effective kind of exercise is that which is enjoyable and realistic. Our hope is that you will commit along with the rest of the Dashing Dish community to do these workouts 3 days per week. This will help you to build a foundation of consistency without getting overwhelmed.
Are There Modifications?
If you have questions about modifying any of the movements or the equipment, you can comment here or on the workout. Most exercises using a kettlebell can be performed using a dumbbell if you don't have access to one. Any movements that are too difficult to perform using a weight can be regressed to body weight only. If you find any of the body weight exercises not challenging enough, you can add a light or medium weight to make it more challenging.
Anything Else I Should Know About the Workouts?
Make sure you are warmed up before starting. Usually 5 minutes of walking or light cardio is sufficient. It is also a good idea to stretch and/or foam roll after your workout to help with soreness and recovery.
Other than the 1 minute breaks between circuits, there is no structured rest. However, you can rest at any time and go again when you are ready, even during the 7 minute circuit time. Make sure to stop for water as needed too. Pay attention to your body and remember to be safe!
Check In & Get Motivated!
Another key to success in maintaining healthy changes is support from others along the journey. Each day that you perform one of your 3 workouts, make sure to check in and share on social media (Facebook and Instagram) and use the #DashingDishSpringShapeUp. Whether it is a sweaty selfie, an encouraging quote, or any other insight you have about your workout or your mindset progress, make sure you share it with your Dashing Dish sisters!
Who plan on joining in? Let us know by commenting below, and be sure to shout out on social media using #DashingDishSpringShapeUp anytime you do a workout to join in the community, get support, and have fun!