Here it is Workout wednesday and I have the flu. I am resting, hydrating and surviving on Tamiflu. I don't believe in pushing through workouts when I'm sick or feeling under the weather. I need to rest to allow my body to recover. Any available energy should be used to fight off infection and recover. I'm not worried about working out or even getting my daily 10k steps. I will get back to it as soon as I feel healthy again, but for now, I am down and out. (Let the internet sympathy ensue.)
This week for Workout Wednesday you won't see me in any workout pictures (you're welcome). Instead, I am giving away this fun fitness dice* that I found at Five Below and sharing a dice workout you can do at home even if you don't win the giveaway!
* The giveaway is for one (1) die.
I think it is a really fun way to get in a quick workout when you want to shake up your regular routine. Set the timer for 20 minutes and start rolling. I use these in bootcamp to break up the circuits and they are always fun!
THE GIVEAWAY: ENTER TO WIN
Please fill out the Rafflecopter form to enter to win. Complete at least one entry to enter to win, complete multiple entries for more chances.
Open to US residents 18 years old and up
Must have a shipping address in the United States
Giveaway runs from March 1 and ends Match 8 2017
One winner will receive the prize of one (1) foam fitness die
Lea Genders Fitness paid for prize and will pay for USPS shipping to winner
Prize will be shipped within 7 days of winner confirmation of shipping address
Winner must claim prize and respond with shipping address within 48 business hours of announcement or alternate winner will be selected
Winner will be emailed directly and announced on this post
Winner must enter on Rafflecopter and follow all rules
All entries will be verified as completed. Any entry not completed will disqualify winner and new winner will be drawn
Void where prohibited
THE WORKOUT: LET'S ROLL
There is just one winner and not everyone will be able to win this prize today, or you might have found this post after the giveaway is over, but you can still do the workout! You could go to Five Below in your area and look for the foam fitness dice or you can use regular dice and assign each number to an exercise. Use one red die, one black die and follow the chart below. Alternate between the black die for strength exercises and the red die for cardio. Set the timer for 20 minutes and let's roll! Spend 5-15 minutes warming up before beginning.
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I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help.
Are you a Dallas/Fort Worth local? Join us for my free Saturday morning bootcamps
While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.