Arms

Biceps, more specifically.  Grab some handweights, some canned goods, couple of rocks, whatever you have access to.  We are going simple today: bicep curls.  BUT we are going to do 2 sets of 25- and work the entire muscle.  First, stand with your feet about shoulder width apart, knees slightly bent, stomach in tight, shoulders back. (i.e. good, supportive posture!)  Arms are down at your sides, palms facing up.  The motion is to bring the weights up to your shoulders-keeping your elbows in tight to your sides- then return to starting postition.  This is for the 1st set of 25.  For the 2nd set, your arms will be down, palms facing in towards your legs.  Other than the direction of your palms, everything else is the same. (remember to keep those elbows in tight to your sides!) ... These are called hammer curls.

Now, for modifications.  That is really the simplest way to do this exercise- the way to challenge it up a bit: Sit on an exercise ball while doing it- that will engage your core muscles as well.  You can also throw in some balance and stand on one foot while doing the 1st set and switch to the other foot when doing the 2nd set. 

Hope everyone has a wonderful Tuesday! Until tomorrow...

Getting back to it

(Yes, I am posting this early.  I don't trust the "scheduled posting date and time".  Don't want to be late with your challenge- especially since I won't be online all day!  Happy Monday!)


Okay, for those of you just joining us... or if you have missed some days-- NO WORRIES!  Just get BACK to it with this back exercise. (and you get credit if you make up the days you missed-hint,hint!)

This exercise is called 'alternating opposites'.  Lay on your stomach, arms extended.  Lift your right arm and left leg at the same time.  Hold for just a sec, then lower.  Next, lift your left arm and right leg.  Hold, then lower.  Repeat 25 times both sides.

If you are feeling good and want more, go for the full lift- both arms and both legs at the same time.  Or you can try both arms or both legs as a variation on this exercise as well.  If you are feeling this in your lower back (and not in a good way) then don't do the variations.  Again, this does not have to be a huge motion to be effective!!  No matter how you do it, you are strengthening your lower back.  So make sure to use careful, controlled motions. 

Hope everyone has a wonderful Monday.  It is my first day of massage school- wish me luck!!  See you all at class!

Lunging forward at 45 degrees

Wow, not a great start to Sunday... late night of card playing caused me to oversleep! Sorry folks! Here is today's challenge. Don't let this super flexible gal intimidate you. The motion does not have to be huge to be effective! Main points to remember: If you imagine your body is the center of a clock, your right leg will go out to 2:00, and your left leg will go out to 10:00. Keep hips & toes forward! The video she is more angled with the direction she is going, but I want you to keep straight ahead. (Sorry, best video I could find for right now) Remember the knee doesn't have to go down all the way- just don't open up so wide, go down to just where you start to feel it, then raise back up. My friends with knee issues- hang on to a counter or back of a couch to support you- some piece of furniture that isn't going anywhere! You can step out, go down- repeat your reps, and then back to start. OR you can step out, go down, step in and repeat (like the video shows).

Good luck, have fun, 25 each side!

After you are finished, go play in the snow!!

Pushing it-- with push ups!

I figured I should really 'push' you since we aren't having class today (Saturday).   No, really!  Nice and simple today.  25 push ups, no matter how you do them. *wink*

Of course most of you beasts will go for full out military pushups.  *laughing*

Then there is the modified 'girl' push ups. (if you do this way, please keep your BUTT DOWN!!!- think of your body making a ramp, from knees to shoulders)

If your knees say "NO WAY", then you can do pushups against the wall.  Have your feet arms length away from the wall, shoulder width apart.  Keep your feet in place, put your hands on the wall, bring your torso toward the wall.  (if you need any further clarification on this, just email me)

Enjoy your day!  maybe we all might get an extra bonus workout of shoveling snow!!  That will go well with our wood we chopped... lol

Chopping wood

Okay, so I figured my best bet would be to give you a video for this one.  The chick in the video uses a medicine ball, but will also work with a dumbbell, sack of potatoes, or a small child.  heehee.  Whatever works for you!  Do this one 25 times on each side. 

*please remember to warm up,  get your blood flowing a bit before you jump right in on some of these.  Just walk in place for about 30 seconds, or go through some of the warm up moves we do at the beginning of class.  Especially when you are using weights to strength train, it is so important to warm up-- and cool down! Just give yourself some recovery time.  *smile*

I am so excited by the responses to this challenge!  We have 17 people currently involved.  That is AWESOME!  I can see now that you all are going to test me, I can tell you want to be really challenged, so I am going to have to dig deep and keep it interesting!! 

Have a wonderful Friday!  I will probably post Saturday and Sunday challenges the night before- gonna be honest, I don't want to have to get up before 7am on those days!  heehee.  5am is early enough for me on Monday thru Friday. 

Have fun "choppin' wood"!!

Squats...everyone LOVES 'em!

Ok, so today's challenge wasn't as obvious to me as yesterdays.  But I thought back to last night's class and I don't think we did nearly enough of them! LOL  Please don't rush through these- use this opportunity to check your form.  Feet- shoulder width apart.  The motion is down and back- do them right in front of  a chair if that helps you.  (just don't let your rear hit that seat!!)  DO NOT let your knees go forward over your toes!  If you do, that means you are moving down and not back...  You can do them supported (hands on your legs as you go down) or unsupported (arms out in front of you).  You can add weights (whether supported or unsupported).  The motion does not have to be a big one, you don't have to go till your thighs are parallel to the floor to get something out of this!

Extra challenge:  Feeling like you want to push yourself even more?  Like that burn?  Do Stiletto squats... (you need handweights for this one)  Put the weights on the floor, your heels go on the weights.  (please be careful!)  Proceed as normal- although it won't feel normal by 25!! hehehe

25 squats.  Have fun!

Jumping for Joy!

Jumping Jacks.  The 1st challenge, the one that gets us all moving today in our quest of 25 days of fitness is jumping jacks.  As I was thinking last night of what would be a great start for us all, I could not get jumping jacks out of my mind.  I thought "certainly there is something different that would be a more suitable exercise for everyone"... but then of course my next thought is "well, I can always explain modifications.  that way everyone can participate no matter what the skill level or fitness level!"  SO... jumping jacks it is! 

Of course if you can, pound out the good ol' jumping jacks from the beginning of sport warm ups or P.E. class.  I know you remember how.  Get your heart pumping, adrenaline flowing.  If your days of jumping have been gone for awhile, then modify- the arms are still the same, but move your legs out/in- alternating (like the step we do in warms ups in Zumba). 

25 of 'em.  You can do it!  (see how easy this is?)

Until tomorrow...