7 Day Slim Down Monday Fitness Challenge
amccord2
Posts: 363 Member
In addition to the meal plan posted in the previous thread, this your first fitness challenge for this week! You don't have to do them right away, but you DO need to complete them TODAY! When you finish the fitness challenge I want you to COMMENT to THIS POST either "Done! That was HARD!" or "Done! That was EASY!" Got it? Ok! Here we gooooo!
Today's Assignment
25 Basic Crunches
20 Second Plank
1 Side Plank (20 sec each side)
Performing the basic crunch
Follow these steps to perform crunches:
1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place your hands behind your head so your thumbs are behind your ears.
3. Hold your elbows out to the sides but rounded slightly in.
4. Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
5. Gently pull your abdominals inward.
6. Curl up and forward so that your head, neck, and shoulder blades lift off the floor.
7. Hold for a moment at the top of the movement and then lower slowly back down.
Basic Plank Exercise
Start on elbows and knees, locking hands together.
Straighten legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart.
Face the floor, being careful not to arch your back or stick your bottom in the air.
Hold this position for 20 seconds to begin with.
Side plank
Lie on your right side, propped up on your elbow.
Let your left foot rest on top of your right, and then push up so that your body forms a perfect triangle with the floor.
Don’t let your left shoulder roll forward or back.
Hold the position
See this image for examples of the exercies: http://ow.ly/i/3TrUJ
Today's Assignment
25 Basic Crunches
20 Second Plank
1 Side Plank (20 sec each side)
Performing the basic crunch
Follow these steps to perform crunches:
1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place your hands behind your head so your thumbs are behind your ears.
3. Hold your elbows out to the sides but rounded slightly in.
4. Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
5. Gently pull your abdominals inward.
6. Curl up and forward so that your head, neck, and shoulder blades lift off the floor.
7. Hold for a moment at the top of the movement and then lower slowly back down.
Basic Plank Exercise
Start on elbows and knees, locking hands together.
Straighten legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart.
Face the floor, being careful not to arch your back or stick your bottom in the air.
Hold this position for 20 seconds to begin with.
Side plank
Lie on your right side, propped up on your elbow.
Let your left foot rest on top of your right, and then push up so that your body forms a perfect triangle with the floor.
Don’t let your left shoulder roll forward or back.
Hold the position
See this image for examples of the exercies: http://ow.ly/i/3TrUJ
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Replies
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I did today's challenge!!! I had to modify the side plank` - but at least I tried!!! :happy:0
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I did these today - thought I would challenge myself and did a 1:45 plank, but then the side planks were so hard! My least fav ever has to be wall sits though
After last weeks flu, I went back to work for 2 days, then got the flu again. Didn't know it was possible, but this has been a rough 2 weeks for sticking with my daily exercise plan!0 -
I just saw this!! Just came back from teaching zumba and I need to get ready for bed. I will do these tomorrow morning, I will do more reps and sets.0
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Megan, I have to modify my side planks also!!! That's o.k., because the more we do it the sooner we will be up on our feet!
Chelsea, you have had a doozie of a few weeks. I hope you are back stronger and longer soon.:drinker:
Annette, hop in anywhere! I know this is only "gravy" for you, with all that Zumba and Bikram! :drinker:0
