Exercise Articles

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:

1. Sit on a chair. Keep your hands wide and your elbows slightly bent.
2. Stretch out your legs with your knees slightly bent.
3. Using your arms, lower your body to the floor.
4. 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!

Fitness for All March Madness Workout – Can You Do It?

This month, we offer you this “March Madness-inspired” workout challenge. These exercises are inspired by all the full body moves that basketball players use while on the court. Can you keep up? You will need a cones, a kettle bell and a medicine ball.

Down and Back - Place two cones about 12-15 feet apart. Start by standing behind one cone as you face the other. As quickly as possible, sprint to the second cone. Once you’ve reached the second cone, quickly backpedal, returning to starting position. Continue moving as quickly as possible between cones. 2-3 sets, 6-8 reps.

Rotating Power Slams - Stand with feet hip-width apart and rise onto toes, holding medicine ball with both hands overhead, arms fully extended.  Shift hips down and back, bending knees as you explosively slam medicine ball into the ground outside of the left foot, rotating the torso. Allow ball to bounce back into hands and repeat sequence to opposite side. 2-3 sets, 6-8 per side. 

Cross-Body Lunge - Stand holding medicine ball overhead with arms extended. Step out to the left 

foot to perform a lateral lunge, sitting hips back and bending left knee, keeping ball in front of chest. Press off left foot and step it across the body in front of right foot, performing a forward lunge at a 45-degree angle, extending arms and medicine ball out in front of the body at shoulder height. Return to starting position and repeat sequence. 2-3 sets, 8-10 per side.

Alternating Single Arm Swings - Stand with feet hip-width apart and grasp handle of kettlebell in right hand using an overhand grip. Hinge at the hips as you draw the kettlebell back between the legs. Thrust hips forward, generating power from lower body to raise the kettlebell to shoulder height. Once at shoulder height, release the kettlebell momentarily mid-air to switch hands, so the kettlebell is now in the left hand. Continue alternating hands. 2-3 sets, 8-10 per arm.

Unstable Mountain Climbers - Position a medicine ball directly below chest and place hands on top of the ball. Extend legs with toes on floor, assuming a plank position. Keeping core engaged, draw right knee into chest. With control, quickly switch sides, stepping back with right foot while drawing left knee into chest. Continue alternating sides. 2-3 sets, 6-8 per leg.

Fitness for All FIT in February: Leap Year Squat Challenge

February is the month of LOVE... but this month we also focus on getting FIT!

Plus, with it being a leap year you get one extra day of exercising.

You can complete the February Squat Challenge in addition to your current workout or as a standalone workout. Break down the repetitions as many times as you need to do reach the daily goal.

Day 1: 50 squats

Day 2: 75 squats

Day 3: 100 squats

Day 4: REST DAY

Day 5: 75 squats

Day 6: 100 squats

Day 7: 150 squats

Day 8: 50 squats

Day 9: REST DAY

Day 10: 100 squats

Day 11: 75 squats

Day 12: 200 squats

Day 13: 50 squats

Day 14: REST DAY

Day 15: 75 squats

Day 16: 125 squats

Day 17: 200 squats

Day 18: 75 squats

Day 19: 150 squats

Day 20: REST DAY

Day 21: 125 squats

Day 22: 150 squats

Day 23: 175 squats

Day 24: REST DAY

Day 25: 50 squats

Day 26: 75 squats

Day 27: 125 squats

Day 28: 300 squats

Day 29: REST DAY