Exercise Articles
Fitness for All Awesome Abs: August Abs Challenge
Even though summer is almost over, there is still time to get those fabulous abs.
Follow this 31-day workout to start building those abdominal muscles today!
Day 1: 20 crunches
Day 2: 25 crunches
Day 3: 30 crunches plus a 30-second plank
Day 4: 35 crunches
Day 5: 40 crunches
Day 6: 45 crunches plus 2- 30-second planks
Day 7: 50 crunches
Day 8: 55 crunches
Day 9: 60 crunches plus 3- 30-second planks
Day 10: REST
Day 11: 65 crunches
Day 12: 70 crunches plus 2- 45-second planks
Day 13: 75 crunches
Day 14: 80 crunches
Day 15: 85 crunches plus 3- 45-second planks
Day 16: 90 crunches
Day 17: 95 crunches
Day 18: 100 crunches plus 1- 60-second plank
Day 19: REST
Day 20: 85 crunches
Day 21: 80 crunches plus 2- 60-second planks
Day 22: 75 crunches
Day 23: 70 crunches
Day 24: 65 crunches plus 3- 60-second planks
Day 25: 80 crunches
Day 26: 85 crunches
Day 27: 80 crunches plus 2- 60-second planks
Day 28: 85 crunches
Day 29: 90 crunches
Day 30: 95 crunches plus 5- 60-second planks
Day 31: 105 crunches
Fitness for All National Bike Month- Biking for Beginners
It’s National Bike Month and who wouldn’t want to hop on a bicycle and relive the days of their youth?
While biking is a great way to fit in your cardio during the summer months, there are some mistakes that beginner bikers should avoid before they get out on the open road.
Some of those mistakes include:
- Seat is too low – if you are experiencing pain in your knees while biking, then your seat may be too low. At the right seat height, your knee should be slightly bent at the bottom of your pedal stroke.
- Assume you need the “best gear” – you don’t need the best of the best to enjoy a bike ride for exercise. Start small and get the fancy gear as you ride more.
- Not maintaining your bike – just like your car needs a tune-up every so often, so does your bike. Routine maintenance will not only save you money at the bike shop but will prolong the life of your bike.
- Too much too soon – one of the biggest injuries on a bike comes from trying to go longer and faster than you should. Build up slowly, ease into it and give your body time to adjust to this new workout.
- Not bringing along a spare or patch kit – flat tires happen, more often than you think. Always be prepared for the inevitable!
- Not using your gears – gears are your best friends when you are tackling hills or when you are speeding along a long stretch. Practice makes perfect when it comes to figuring out when to shift.
Fitness for All: Jiggly June- Triceps Challenge
With 30 days in the month of June, it is the perfect time to take on this next challenge- the Jiggly June Triceps Challenge. This “jiggle” that we referring to is that jiggly area underneath your arms – the triceps.
Triceps dips can easily be done at home with these easy steps:
- Sit on a chair. Keep your hands wide and your elbows slightly bent.
- Stretch out your legs with your knees slightly bent.
- Using your arms, lower your body to the floor.
- Raise your body to the starting position, making one full rep.
Here’s how to complete the challenge. Perform the following reps each day and say goodbye to that jiggle.
Day 1: 5 dips
Day 2: 10 dips
Day 3: 15 dips
Day 4: 20 dips
Day 5: REST
Day 6: 20 dips
Day 7: 25 dips
Day 8: 30 dips
Day 9: 35 dips
Day 10: REST
Day 11: 35 dips
Day 12: 40 dips
Day 13: 45 dips
Day 14: 50 dips
Day 15: REST
Day 16: 50 dips
Day 17: 55 dips
Day 18: 60 dips
Day 19: 65 dips
Day 20: REST
Day 21: 65 dips
Day 22: 70 dips
Day 23: 75 dips
Day 24: 80 dips
Day 25: REST
Day 26: 80 dips
Day 27: 85 dips
Day 28: 90 dips
Day 29: 95 dips
Day 30: 100 dips
Fitness for All Memorial May: Flag-Inspired Work-out Challenge
During the month of May, we remember those who have fought for our country and lost their lives doing so. This Memorial Day, in addition to remembering those who gave the ultimate sacrifice, why not try this flag-inspired workout challenge?
Based on the 50 stars and 13 stripes featured on the American Flag, this workout challenge will have anyone feeling patriotic (and potentially sore) this Memorial Day weekend.
Starting with the 50 stars, shoot for a least one rep of each of these and if you can feel free to do more than one rep.
Stars:
- 50 push-ups
- 50 sit-ups
- 50 lunges
- 50 mountain climbers
- 50 bridges
- 50 tricep dips
- 50 scissor kicks
And now onto the stripes. Again, shoot for at least one rep of each of these and do more if you can.
Stripes
- 13 pull-ups
- 13 squat jumps
- 13 side plank hip dips
- 13 burpees
- 13 single leg deadlifts
- 13 pike push-ups
If you are still feeling like you want to push yourself even harder, try Googling the “Murph” HERO Workout and give that one a try. Inspired by Lt. Michael Murphy, a Navy SEAL who earned a posthumous Medal of Honor for his courageous acts in Afghanistan.
Happy Memorial Day Weekend Everyone!