Long time in the Making

My apologies for the long over due update, but to make up for it. I have a tasty treat from a recent adventure to the wondrous land of Kyoto. So without further ado. I give you, some Kyoto treats:

~ Let's start at Inari Taisha ~

 ~ Moving East to visit to see 1000 statues of compassion ~

~ Heading North into a pure land of water ~

~ Continuing North into a complex of Wisdom ~

~ Further North still in an ancient land of contemplation on the aesthetic ~

~ Into the Land of Amida and onto Golden pastures ~

FITNESS CHALLENGE v.1

This will be a 30 day challenge created by yours truly. I will be updating daily! I looked over various body exercises and other body weight workouts to come up with this. I have included a video (if I could find one) with each exercise to show you proper form. Obviously not by me.

Day One:

- warm up -

Arm Circle clockwise small and big rotation. Follow that by counterclockwise small and big rotation for 30 sec each (2 minutes)

10 sec rest

Pushup 10 reps 

Tricep dips 10 reps

Arm Raises 15 reps 

5 sec rest

Mountain Climbers 10 reps 

- both feet must move for one repetition -

Pushup w/Twist 10 reps
- For this you only need to do 10 pushup reps and don't worry about doing 10 for both twist sides -

Boxers 15 reps 
- stand with your feet shoulder width apart with the knees slightly bent. Think, "I'm a professional ski jumper, training for the next Winter Olympics!" From this position you will slowly transition your arms in opposite directions in a controlled manner. One forward the other behind you. Both arms should go parallel from the floor with the front arm facing palm down and the one behind you facing palm up. Complete both arms going forward and backward as one rep -

5 sec rest

--- REPEAT and skip the warm up! For a total of 4 sets ---

You got this! 

Let's GO!

Day Two:

Burpees 5 reps

4 way Plank (side-middle-side-high) 30 sec each

The "4 way planks" are as follow start on one side, move to the middle (elbows), move to the opposite side, then end with a starting pushup position and hold that for the final plank.

5 sec rest

Supermans 15 reps

Reverse Flys 15 reps

Don't need weights for this, but you can use cans of food if you want.

Side to side pushup holds 8 reps

Start at the top of the pushup position. Easily move one arm into the other so that your hands are side by side, then move the outer arm out to about shoulder width apart and now you have moved one direction into another starting pushup position. Repeat this motion in reverse to the start, then move to the other side. When you have moved back to the middle you have done one rep.

5 sec rest

Plank Butt ups 15 reps

Wobbly Dog 15 reps

Starting on your hands and knees with a tight core and flat back. Raise one arm parallel to your body while your opposite leg raises with it to parallel, move back to starting position and repeat for the other side. This is one rep.

--- REPEAT for a total of 4 sets! ---

Come on! Feel the burn!

Batman begs you to keep going!

Day Three:

Jumping Jacks 30 reps

Full extension arm side planks 30 secs each side

5 sec rest

Switching Hand Clappers 10 reps

Closest I could find to the exercise. Add in arms clapping in front of you similar in style to a jumping jack. Don't go as far down because we're not doing a lunge.

Bear Crawl 10 reps

Do these with moving all four limbs as one rep.

Standing Body Twists w/Arm extension 15 reps

Not with a bar like the video, nor the speed. I want controlled with your arms half way between parallel to the body and hanging at your side. Make sure to keep looking forward while you twist. Two twists (one for each side) is one rep.

5 sec rest

Boxing Repetitions 15 reps

Left and right punch is one rep. Focus on relaxed body, and bouncing. Make sure to switch your stance every 5th rep.

--- REPEAT for a total of 4 sets ---

The path is open and ready! Get to it!


Day Four:

Burpees 6 reps

Body Weight Squats 10 reps

Half Bridge Raises 20 reps

5 sec rest

Wall Sit 30 sec

Scissor Kick 10 reps

Both legs must kick for one rep.

Leg lifts10 reps

5 sec rest

Calf Raises 10 reps

Lunges 10 reps

These are done as both legs.

--- REPEAT for a total of 4 sets ---

Each step you take brings you one step closer!

Go for the GOLD!


Day Five:

Hop in place 30 sec

Mountain Climbers 15 reps per side

Bicycle Crunches 15 reps per side

5 sec rest

Wobbly Dog 15 reps per side

Standing Side Knee Crunches 15 reps per side

One Legged Standing Table 30 sec per side

This is standing on one leg with your opposite leg parallel from the floor with your torso making a flat surface. Feel free to use something to help you balance.

--- REPEAT for a total of 4 sets ---

This is the time, get it moving.

You can do it, GO!

Day Six:

Standing Twists 30 reps

Wall-sit with holding arms 30 sec

A wall sit but hold your arms out in front of you.

V-ups 10 reps

Horse Stance 30 sec

Stand with your feet more and than shoulder width apart and act as if you're going to straddle a chair. Hold this position for the allotted time.

Crunches 20 reps

Elevated feet hold (handstand or decline pushup hold) 30 sec

Russian Twists 20 reps

--- REPEAT for a total of 3 sets ---

One more day!

Day Seven:

!REST!


WEEK 2

Day Eight (Day of the Hermit):

Jumping Jacks 50 reps

Scissor Kicks 20 reps (per side)

Squats + Pushups 15 reps

Rest 5 sec

Crunches 30 reps

Tricep Dips + Lunges 15 reps

Rest 5 sec

Planks 45 sec

Wall Sit + Wall Pushup 45s/15 reps

Rest 1 minute

--- REPEAT once ---

Day Nine:

11,000 steps
About 5.5 miles (8.8 km). 
You can convert other activities into steps here and here.

You can do it! If only you BELIEVE!

Day Ten (Day of the Reaper):

Jumping Jacks 60 reps

Scissor Kicks 25 reps (per side)

Squats – Pushups 20 reps

Rest 5 sec

Crunches 40 reps

Tricep Dips – Lunges 20 reps

Rest 5 sec

Planks 50 sec

Wall Sit – Wall Pushup 50s/20 reps

--- REPEAT once ---

Day Eleven:

13,000 steps

About 6.5 miles (10.4 km)
You can convert your other "non-walking" activities into steps here

Don't stop BELIEVING!

Day Twelve (Day of Tribulation):

Jumping Jacks 70 reps

Scissor Kicks 30 reps (per side)

Squats – Pushups 25 reps

Rest 5 sec

Crunches 50 reps

Tricep Dips – Lunges 25 reps

Rest 5 sec

Planks 60 sec

Wall Sit – Wall Pushup 60s/25 reps

--- REPEAT once ---

How do we persevere?

By trying over and over again.

Day Thirteen:

15,000 steps

about 7.5 miles (or 12 km)

Reach for the Stars!

Day Fourteen:

!REST!



- WEEK 3 -

Day Fifteen:

warm up: Arm Circle clockwise small and big/counter small and big 45 sec each

10 sec rest

Pushup + Tricep dip 15 reps

Arm Raises 20 reps

5 sec rest

Mountain Climbers + Pushup w/Twist 15 reps

Boxers 20 reps

5 sec rest

--- REPEAT for a total of 4 sets ---

Skip the arm circles on the repeats

Sometimes the journey and destination can become confused. 

Ride on mighty soldier.

Day Sixteen:

Burpees 7 reps

4 way Plank (side-middle-side-high) 45 sec each

5 sec rest

Supermans – Reverse Flys 20 reps

Side to side pushup holds 15 reps

5 sec rest

Plank Butt ups – Wobbly Dog 20 reps

--- REPEAT for a total of 4 sets ---

The Power is Yours!

Day Seventeen:

Jumping Jacks 40 reps

Full extension arm side planks 45 secs each side

5 sec rest

Switching Hand Clappers 15 reps

Bear Crawl 15 reps

Standing Body Twists w/Arm extension 20 reps

5 sec rest

Pushup Crawl 15 reps

Boxing Repetitions 20 reps

5 sec rest

--- REPEAT for a total of 4 sets ---

If you believe, then you can be!

Believe in you!

Day Eighteen:

Burpees 8 reps

Body Weight Squats – Half Bridge Raises 25 reps

5 sec rest

Wall Sit 45 sec

Scissor Kick – Leg lifts15 reps

5 sec rest

Calf Raises - Lunges15 reps

--- REPEAT for a total of 4 sets ---

Feel the "pain", shake hands with it, and embrace the "pain"!

Soreness (nsfw) ain't got crap on me!

Day Nineteen:

Hop in place 45 sec

Mountain Climbers - Bicycle Crunches 20 reps

5 sec rest

Wobbly Dog – Standing Side Knee Crunches 20 reps

One Legged Standing Table 20 reps

--- REPEAT for a total of 4 sets ---

The beauty of ourselves is a consciousness with which we derive belief and understanding.

Day Twenty:

Standing Twists 50 reps

Wall-sit with holding arms 45 sec

Just like a wall-sit, but hold your arms out in front of you, parallel to the floor.

V-ups 15 reps

Horse Stance 45 sec

Legs will be spread a little more than shoulder length apart and you will squat. Keeping your back straight and holding your hands palm up at your hips

Crunches 25 reps

Elevated feet hold (handstand or decline pushup) 45 sec

Your feet should be up on a chair or on the wall. You can also do a handstand.

Russian Twists 25reps

--- REPEAT for a total of 3 sets ---

holy moly!

Look at you go!

Day Twenty-one:

Easy peasy, lemon squeezy = Rest

Let's believe together



Day Twenty-Two (Day of the Turtle):

High Knees 60 sec

Front Kick (right to left) 35 sec

Pushups 35 sec

Scissor Kicks 35 sec

Planks w/Rotation 35 sec

Hold the pushup position at the top and on a one count rotate into a side plank with arms extended. Hold for a one count then rotate back into plank position. Repeat for 35 sec.

Tricep Dips 35 sec

Side Kick (left to right) 35 sec

10 sec rest

 Jumping Jacks 60 sec

Side to Side Jumps 35 sec

Wall Pushups 35 sec

Bicycle Crunch 35 sec

Mountain Climbers 35 sec

Lunges 35 sec

10 sec rest

Burpees 60 sec

Squats 35 sec

Horse Stance Punch 35 sec

4 way Plank (side-middle-side- high) 45 sec each

Russian Twists 35 sec

Wall Sit w/holding pose 35 sec

Woodchoppers (left to right) 35 sec

Rear Kick (right to left) 35 sec

--- 30 sec rest. Then repeat once! ---

- WEEK 4 (Week of the Teacher)-
Day Twenty-Three:

11,000 steps. GO!


Day Twenty-Four:

If you need help with the times use this site.

High Knees 70 sec

Front Kick (right to left) 40 sec

Pushups 40 sec

Scissor Kicks 40 sec

Planks w/Rotation 40 sec

Tricep Dips 40 sec

Side Kick 40 sec

10 sec rest

 Jumping Jacks 70 sec

Side to Side Jumps 40 sec

Wall Pushups 40 sec

Bicycle Crunch 40 sec

Mountain Climbers 40 sec

Lunges 40 sec

10 sec rest

Burpees 70 sec

Squats 40 sec

Horse Stance Punch 40 sec

4 way Plank (side-middle-side- high) 50 sec each

Russian Twists 40 sec

Wall Sit w/holding pose 40 sec

Woodchoppers 40 sec

Rear Kick 40 sec

--- 30 sec rest. Then repeat once! ---

We're closing in on the finish line.
I believe in you!


Day Twenty-Five:

14,000 steps. Wow!
remember you can convert your other activities into steps here!



Day Twenty-Six:

High Knees 80 sec

Front Kick 45 sec

Pushups 45 sec

Scissor Kicks 45 sec

Planks w/Rotation 45 sec

Tricep Dips 45 sec

Side Kick 45 sec

10 sec rest

 Jumping Jacks 80 sec

Side to Side Jumps 45 sec

Wall Pushups 45 sec

Bicycle Crunch 45 sec

Mountain Climbers 45 sec

Lunges 45 sec

10 sec rest

Burpees 80 sec

Squats 45 sec

Horse Stance Punch 45 sec

4 way Plank (side-middle-side- high) 60 sec each

Russian Twists 45 sec

Wall Sit w/holding pose 45 sec

Woodchoppers 45 sec

Rear Kick 45 sec

--- 30 sec rest. Then repeat once! ---

Holy moly! Day 26?! Way to go!

Day Twenty-Seven:

Take a walk! 17,000 steps!
We can do it together!



Day Twenty-Eight:

REST! Easy!



Day Twenty-Nine:

19,000 steps!
Almost there.



Day Thirty:

Burpees 30 sec

5 sec rest

Scissor Kicks 30 sec

5 sec rest

Bicycle Crunches 30 sec

5 sec rest

Supermans 30 sec

5 sec rest

Reverse Crunches 30 sec

5 sec rest

Leg Lifts 30 sec

5 sec rest

Wood Choppers left to right 30 sec
Wood Choppers right to left 30 sec

10 sec rest

--- REPEAT for Six sets ---

You made it! Holy moly!! Let's raise our fist into the air in celebration. You are a boss!