Question 1

January

Accepted Answer

Health Focus: Eat a serving of veggies at every meal Workout Focus: Weight Workout: Pick a weight you can use for every exercise, try to use a heavier weight by the end of the month. Men: 20-35lbs Women: 5-20lbs Complete 1 set of each exercise, take a 1 minute rest, Repeat 3-5 times Exercise 1: Goblet Squat x 12 Exercise 2: Deadlift into Upright Row x 12 Exercise 3: Lunge with Overhead Press x 12 Exercise 4: Renegade Row x 12

Question 2

February

Accepted Answer

Health Focus: Include protein at Breakfast Workout Focus: Time Workout: Complete 5 rounds – Try to take less time each workout Exercise 1: Squat x8 Exercise 2: Pushups x 8 Exercise 3: Spider Crawl x 8 each leg Exercise 4: Walkout x 8 Exercise 5: Wall Sit x 30 seconds

Question 3

March

Accepted Answer

Health Focus: Aim for 30 grams of fiber daily Workout Focus: Reps Workout: Set your time for 40 seconds of work, 20 seconds of rest – Try to complete more reps each workout – Complete 3-5 rounds Exercise 1: X Body Mountain Climber Exercise 2: Dumbbell Front Squat  Exercise 3: Dumbbell Rear Delt Fly Exercise 4: Burpee Exercise 5: Single leg Dead lift (Option: With or without dumbbells)

Question 4

April

Accepted Answer

Health Focus: Cut out all artificial sweeteners Workout Focus: Weight Workout: Pick a weight you can use for every exercise, try to use a heavier weight by the end of the month. Men: 20-35lbs Women: 5-20lbs Exercise 1: Stepping Lunge x 10 each leg Exercise 2: Shoulder Press x 10 Exercise 3: Bent Over Row x 10 Exercise 4: Deadlift to Upright Row x 10 Exercise 5: Squat hold with Bicep Curl x 10

Question 5

May

Accepted Answer

Health Focus: Use healthy fats: Coconut, Olive, Avocado Workout Focus: Time Workout: Complete 5 rounds – Try to take less time each workout Exercise 1: Split Squat x 12 each Leg Exercise 2: Pushups x 12 Exercise 3: T Plank x 12 total Exercise 4: Squat Jump x 12 Exercise 5: Step Ups x 12 each leg (Option: Step, Chair or Box Jumps)

Question 6

June

Accepted Answer

Health Focus:  Drink ¾ your bodyweight in ounces Workout Focus: Reps Workout: Set your time for 40 seconds of work, 20 seconds of rest – Try to complete more reps each workout – Complete 3-5 rounds Exercise 1: Air Jump Rope Exercise 2: Kettlebell Swing Exercise 3: Renegade Row Exercise 4: Reverse Lunge Exercise 5: Burpee with Pushup

Question 7

July

Accepted Answer

Health Focus: Walk every day Workout Focus: Weight Workout: Pick a weight you can use for every exercise, try to use a heavier weight by the end of the month. Men: 20-35lbs Women: 5-20lbs Exercise 1: Squat to Overhead Press x 12 Exercise 2: Dumbbell Deadlift x 12 Exercise 3: Alternating Lunge with Alternating Dumbbell Curl x12 Exercise 4: Dumbbell Bent over row x12 Exercise 5: Standing Ab Twist  x12

Question 8

August

Accepted Answer

Health Focus: Make a weekly meal plan and stick to it Workout Focus: Time Workout: Complete 5 rounds – Try to take less time each workout Exercise 1: Jumping Jacks x 30 Exercise 2: Lunges x 15 Exercise 3: Pushups x 15 Exercise 4: Single Leg Deadlift x 10 each leg Exercise 5: Body Rows (Option: Dumbbell 1 arm Rows)

Question 9

September

Accepted Answer

Health Focus: 4 P's – No Packaged or Processed, Lots of Produce and Protein Workout Focus: Reps Workout: Set your time for 40 seconds of work, 20 seconds of rest – Try to complete more reps each workout – Complete 3-5 rounds Exercise 1: Walkout Exercise 2: Burpee with Jump and pushup Exercise 3: Military Dumbbell press Exercise 4: Squat Exercise 5: Bodyweight dips (Option: Dumbbell Kickbacks)

Question 10

October

Accepted Answer

Health Focus: Set 2 health goals and track them Workout Focus: Weight Workout: Pick a weight you can use for every exercise, try to use a heavier weight by the end of the month. Men: 20-35lbs Women: 5-20lbs Exercise 1: Wide Goblet Squat x 10 Exercise 2: Deadlift into Upright Row x 10 Exercise 3: Reverse Lunge with Alternating Overhead Press x 10 Exercise 4: Pushups x 10 (Option: Increase reps, limit to 1 minute) Exercise 5: Kneeling Chop x 10 each side

Question 11

November

Accepted Answer

Health Focus: Focus on your plate: ½ plate of veggies, ¼ plate protein, ¼ plate carbs, thumb size amount of fat – or Plan to stick to your diet this entire month Workout Focus: Time Workout: Complete 5 rounds – Try to take less time each workout Exercise 1: Body Squat x 12 Exercise 2: Pushups x 12 (Option: Knees or Incline) Exercise 3: Lunges x 12 each leg Exercise 4: Commando x 12 (Option: Knees)

Question 12

December

Accepted Answer

Health Focus:  Drink ¾ your bodyweight in ounces Workout Focus: Reps Workout: Set your time for 40 seconds of work, 20 seconds of rest – Try to complete more reps each workout – Complete 3-5 rounds Exercise 1: Burpees Exercise 2: Kettlebell swing (Option: Dumbbell or Milk Jug) Exercise 3: Air jump rope Exercise 4: 1 arm Kettlebell Press (Option: Dumbbell or Milk Jug) Exercise 5: Mountain Climber

CHRISTIAN KARATE

KarateFIT

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October 2019 KarateFIT Challenge

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