You guys, The Bachelor is starting today. That means two hours of my life every week for the next few months will be dedicated to spending time in front of the TV, watching “the most dramatic season of the Bachelor, EVER.” Wait, didn’t they say that the last 20 seasons? Yeah, I thought so. Yet for some reason, I am still hooked. I love watching the drama unfold, and watching 25 (or so) women fight for a man’s attention.
But instead of just watching, I figured I would take part in a Bachelor Workout Game. This way I can still watch this guilty pleasure, AND I can get a good workout in while doing it. Plus, there is no better time than the New Year to jumpstart your weight loss and/or fitness goals (scroll down more to see how to make your workouts more effective in the New Year to maximize your results).
And I want you to join me! So every time one of these famous phrases are repeated, drop and give me 20, or whatever the workout is. You ready for this season to start? I know that I am!
Gather up your girlfriends and pin, print, or send out this list, so we can get our Bachelor workout on!
The Bachelor Workout Game
Every time one of the actions below happens, do the accompanying exercise!
“This is the most [dramatic, emotional, shocking, etc.] season yet”: 10 pushups
Takes a date on a Helicopter Ride: 10 burpees
A conversation between Arie and a girl gets interrupted
“She isn’t here for the right reasons” or “I’m here for Arie”: 1 minute plank
“I’m falling in love”: 1 minute wall sit
Chris Harrison says, “This is the last rose of the night”: 10 jump squats
Arie says, “I (could) see my wife in this room”: 10 v-ups
Someone cries: 20 mountain climbers
Arie takes his shirt off: 10 reverse crunches
“Not getting enough alone time with Arie”: 10 lying leg raises
Arie kisses someone: 10 hip thrusts
Anyone gets in a hot tub: 20 side lunges
One-on-one date: 50 jumping jacks
Two-on-one date: 20 plank taps
Group date rose is given: 10 tricep dips (on couch or chair)
And if you want more workouts, along with meal plans, tips, and motivation, try out IdealFit’s fitness challenges!
7 Tips to Get The Most Out Of Your Workout Routine:
And to make sure that your workouts are as effective as they can be, I have come up with a few tips and tricks to help you get more out of your workout.
1. Protein Before and After Workout
You need to fuel your body before you workout to make your workout as effective as it can be. Make sure that you incorporate protein and carbs into your pre- and post-workout meals (and avoid fat and fiber).
2. Warm Up/Cool Down
You want to warm up your body before you get into the actual lifting/running/main exercise. Get your heart flowing and prepare your body for your workout. Before exercising do dynamic exercises (like arm circles, lunges with twists, high kicks, etc). Then once you have completed exercising you can end with static stretches to cool down. Here are some great yoga moves to prevent soreness.
3. Drink Water
Hydrate, hydrate, hydrate. Water helps to energize your muscles and helps your skin look good, among other things.
4. Perfect Your Form
Proper form can prevent injury and makes sure that you are targeting the right muscles. When exercising, (before trying to lift too heavy or repeat too many reps) first make sure that you have the movement down to make the most out of your workout.
5. Drink BCAAs
I never workout without drinking my BCAAs. Not only do they help to repair your muscles, IdealLean BCAAs also contain coconut water powder to keep you hydrated, and the Fat Loss Blend to help you lose fat and hold on to lean muscle.
6. Mix It Up
Doing the same workout every day can make it so that your body become used to that movement, and it starts to become easier. When that happens you stop seeing as good of results. Don’t work the same muscle groups every single day, instead let your body recover (if you worked out your legs, be sure to let them rest 72 hours before working them again), and be sure to try new exercises.
7. Compound Exercises
Doing exercises that target multiple muscle groups at once lets you kill two birds with one stone. Some great compound exercises include squats, deadlifts, push-ups, rows and good mornings.
Fit For the New Year
Protein bars are also the perfect, easy pre or post workout meal or snack. Not only are they super easy and convenient, they are also delicious! I cannot even tell you how excited I am about our new IdealLean Protein Bars. They will become a regular in my diet and life. And they probably will become a regular in yours too ;).