Below you will find the exercise challenges for week 3. I sure hope you have all been sticking with the program and basking in the rewarding results! It's so important to remember that our bodies are ours alone. Only you can determine if you will cherish your one and only body or if you will give in to the very temporal temptations that wreck so much havoc on our organs and bodily functions. Your body can work FOR you!

Ok, first you will see an outline of the exercises lined up for the week along with a short decription. Then the daily challenges are listed under that. Please remember to check in under this topic everyday after completion of the challenge. Melissa had us walking 10,200 steps a day in addition to the exercises and I think we should stay at that number this week.

VERY IMPORTANT! If you can't complete the daily challenge, please do not get discouraged! It's so important to know how far you can safely push your body to get positive results. If you have an injury or simply can't complete on any given day, it's imperative that you not beat yourself up. Tomorrow is a new day. Start it fresh telling yourself that you will do your best. PERIOD! Your best is really good!

1. High knees with arms pumping.
High knees is a great warm-up exercise. Especially for those of us who can’t jog or do regular jumping jacks. Remember that if you can’t perform a specific exercise, there is always a modification. Google is your friend! Look it up and simply exchange one for the other. For this particular exercise let’s add some shoulder work. Extend arms in front of you, bend at the elbow and loosely interlock fingers so that they are at eye level. Pump arms up and down as you lift your knees as high as you can.

2. Plank

3. Side plank
We’ve been working and hopefully building some great abdominal muscles with the regular plank. This is a great exercise. But let’s add in a side plank for those obliques. Start small and slowly add seconds to your time.


4. Glute bridge
Press through your heels and at the top of the movement squeeze those glutes! This is a very large muscle that doesn’t get the work it needs in most exercises. Be aware of this muscle and before you know it, that booty will be looking better and better!


5. Wall squat
Ok, if you aren’t familiar with this exercise, just know that it can be tough. Also know that you will tremble! But that’s a good thing! Start at the higher level and eventually you will get to that 90° angle. Yes, your thighs might well be screaming at you, but I promise you, the results are worth it! The picture shown shows 2 seperate positions. For starters, take the higher stance. When you get more comfortable with the pose, try the 90° pose.


6. Side leg lifts
Stack hips directly vertical. No leaning forward or back. The movement should be primarily felt in the outer thigh. If it’s not felt here, please check your form.


7. Plank to downward dog OR Pushups
By far, this is one of my all-time favorite exercises. And I admit that the first time I performed it, it just felt all wrong. Like I wasn’t doing it correctly. But as you build up those leg and glute muscles, this yoga move will be so very rewarding in the wonderful stretch it provides. It’s also a great shoulder strengthener. The picture provided isn’t the best in that the distance between your hands and feet stays static. Your wrists are directly below your shoulders and the move is a hinge-type move in your hips. Please check out proper form on youtube. You will grow to LOVE this move! If you find that you simply aren't ready for this move just yet, replace it with push-ups. Do wall push-ups if floor push-ups are too difficult.


So there you have it! Our exercises for the week. You will need a stopwatch for a few of the exercises. Your cell phone probably has one on it. It not, download an app from your app store. Perform each set 3 times, either all at once or throughout your day and remember to get those 10,200 steps in and log your completion under this topic. Rock on, peeps!

MONDAY
40 High Knees with Arms Pumping
25 second Plank
15 second Side Plank each side
15 Glute Bridge
20 second Wall Squat
10 Side Leg Lifts each leg
7 Plank to Downward Dog OR 20 Push-ups

TUESDAY
40 High Knees with Arms Pumping
25 second Plank
15 second Side Plank each side
17 Glute Bridge
20 second Wall Squat
10 Side Leg Lifts each leg
8 Plank to Downward Dog OR 21 Push-ups

WEDNESDAY
Rest Day!
Try to get those 10,200 steps in!

THURSDAY
45 High Knees with Arms Pumping
27 second Plank
18 second Side Plank each side
18 Glute Bridge
20 second Wall Squat
12 Side Leg Lifts each leg
8 Plank to Downward Dog OR 22 Push-ups

FRIDAY
45 High Knees with Arms Pumping
27 second Plank
18 second Side Plank each side
19 Glute Bridge
20 second Wall Squat
13 Side Leg Lifts each leg
9 Plank to Downward Dog OR 23 Push-ups

SATURDAY
48 High Knees with Arms Pumping
28 second Plank
19 second Side Plank each side
19 Glute Bridge
22 second Wall Squat
13 Side Leg Lifts each leg
9 Plank to Downward Dog OR 24 Push-ups

SUNDAY
Rest day!!
Don't forget to get those 10,200 steps in!