Archives for August 2014

#abchallenge

In honor of my absolute favorites at Boeing, I went ahead and posted a daily Ab Challenge throughout the month of July on my Facebook page. Today is August 1st, so today I shall add the challenge to my blog.
butterfly
Thank you for following along and enjoy! <3 DISCLAIMER: Please always consult your physician before partaking in any form of exercise. Modify for injury or fitness levels. You will build strength as we go, so do NOT beat yourself up about this. All reps and sets are simply SUGGESTIONS, do not feel you are cheating yourself if you do less than suggested repetitions. You are always welcome to do more. Make this work with your fitness level and your body condition. AND WITH THAT! DAY 1: Allow 30-60 Second rest between each exercise: **50 Jumpin Jacks- Begin standing, legs together, arms by your side. Jump feet apart, hands above your head (clap), Jump back to starting position- repeat. **40 Crunches- Lay on your back, knees can be bent, or legs extended. Hands behind your head. Keep your gaze high and space between your chin and throat, crunch up lifting your head, neck and shoulder blades off of your mat or floor. **30 Leg Lifts- Lay on your back, arms by your side, palms face down. Press your low back to your mat. Lift feet to the sky, flex your feet. Lower and hover both heels inches off of your mat. If your back begins to arch, you have gone too far. For extra support, slide your hands beneath your low back/sacrum. (You may begin with knees bent and you may choose to only drop your feet half way or less. This will depend on your strength. Do not compromise your back by dropping them lower than you know you should). **20 Bicycle Crunches (each Side-total of 40): Lay on your back. Hover knees above your hips. Hands come behind your head, allow your head to rest in your hands, do not pull your head up, straining your neck. Your core should be doing the majority of the work here. As you Exhale, lift both shoulder blades off of your mat, twist toward your right knee as your left leg extends and hovers over your mat. Inhale come back to center and repeat on the other side. **Timed Plank- Hold plank as long as you can. Write this down, for this will become your base time and we will continue to build from there. Keep your butt low. Your spine should be in one nuetral position from the crown of your head to your tailbone. Press the floor down and away from you. Plug your shoulder blades in to your sockets, allow for the shoulders to roll down your back. Reach your heals toward your mat or the floor. Engage your legs, Engage your core. You should feel this everywhere-NOT just in your arms. ****Double up***** Work your way back up the list for a challenge Enjoy! Go team! If you have questions, PM me, or Comment on this post. ________________________________________________________________ Rise and Energize- Day 2. YA! *25 Reps (Each Side)- Side Plank Hip Raises: Side Plank, On either your forearm or your hand, arm straight. Keep your core strong, and breathe! Drop your hip toward your mat/floor and raise it back up. Repeat 15 repetitions on the other side. *25 Reps (each Side): Oblique V-Ups- Lay on your side, it’s with your body resting sideways on your hip. Be sure to really extend your arm behind you so you feel the stretch in your abs, then crunch forward so that your legs form about a 45 degree angle and your hand touches your ankle at the top of the movement. You will want to use a lot of momentum and lift both shoulders off the ground. Try not to use any momentum, keep your back on the ground with one shoulder always firmly against the ground. Remember to exhale powerfully to really focus on the contraction on the top. *25 Leg Lifts: Laying on your back, take your arms down by your side, palms face down. Feet to the sky, legs straight, Drop your legs to hover over your mat/floor, bring them back to the starting position. Repeat. For a modification, slide your hands beneath your low back/sacrum (this will be important if you notice your back arching during this particular exercise). *25 Full Sit Ups: Knees bent or legs long, hands behind your head, lift all the way up to a seated position, slowly lower yourself all the way back down. (Slow down the eccentric (lowering) portion of this movement as much as possible, you are able to work your core on both the up and the down motions, so take advantage.) Repeat this routine 3 times. If you need more- Keep going! Alright team! Break! ______________________________________________________________ DAY 3! *20 Reps/ Each Side- Windshield Wipers: Lay on your back, arms by your side, palms face down. Feet high to the sky, keep your legs as straight as you can (if you need to bend your knees a little, do itttt!) Drop both of your legs to your right (don't let them touch the floor) Bring them back to center, drop them both to the left. Repeat! *20 Reps/ In & Outs: Begin Laying on your back, Exhale to lift and crunch Knees in to your chest, reach for your feet. Inhale and extend legs long, keep your shoulders lifted if you can. Repeat. *20 Reps/ Reverse Crunches: Lay on your back, keep your knees bent and hovering over your hips, arms by your side. Lift your hips up off of your mat toward the sky. Try to lift upward more than in toward your chest. If you want a little more, lift your shoulders off your mat, keep your gaze high. *20 Reps/ Each Side: Single Leg Extension: Lay on your back. Extend your arms toward the sky, reach through your finger tips. Lift your shoulders off of your mat. Begin with both knees in toward your chest, extend your right leg long to hover over your mat/floor. Keep your shoulders lifted and arms reaching, switch legs. Use your breath pattern as your timer as to when to switch sides. *20 Reps/ Bicycle Crunches: Begin laying on your back, knees hover over your hips, hands behind your head, with an exhale, lift your shoulders off of your mat, crunch toward your right knee as your left leg extends long to hover over your mat, inhale come back to center, exhale take this to the other side. *20 Reps/ Each Side- Scissor Kicks: Laying on your back, arms by your side, palms face down (again, if your back begins to arch, slide your hands (palms down) beneath your low back/sacrum for extra support). Both legs extend straight to the sky, flex your feet. Drop your right leg down (straight) hover over mat, You should be creating an 'L' shape with your legs. Switch according to the rhythm of your breath. For an additional challenge, lift your head, neck, and shoulders off of your mat. Repeat 2-3X GO TEAM, BREAK! You are stronger than you believe, When you feel like giving up, do one more repetition. YOU are incredible. Congratulations on reaching day 3. *******At anytime feel free to cover yourself in coconut oil and go check yourself out in the mirror, kidding, kidding. sort of. XO********* ______________________________________________________ Day 4 **50 Crunches- Lay on your back, knees bent, feet planted on your mat/floor hip width distance apart. Hands behind your head. Keep your gaze high, crunch up, allowing your abdominal muscles to do the lifting for you, your hands are simply behind the head supporting it, not lifting it. **15 Push Ups- Modification, Drop your knees to your mat, choose distance between your hands. Lift your feet. Regular push ups, begin in plank position on your hands, (toes tucked, quads engaged, core engaged), Choose distance between hands. (The closer together the more difficult) For Triceps Push ups bring your wrists below your shoulders, elbows spin back toward your feet, keep your upper arm bones, or your humerus squeezing your rib cage, if your elbows begin to flare outward, you can drop to your knees to make it a little easier, or make that your edge as far as depth is concerned. **1 Min. Plank (Or your base time from Day 1 +5 seconds), toes are tucked, knees are lifted, you can choose to be on your forearms or your hands. If you chose to be on your hands, press in to your fingers and the pads of your fingers to prevent extra pressure from dumping in to the heal of your hands. How? To do this, press your mat down and away from you until your fingers begin to stick, press firmly in to your pointer finger and your thumb. You've got this! Modification: Drop your knees to your mat. **30 Second Side Plank- Again, choosing to use your forearm or your hand to press up, it is much harder to distribute weight in to your fingers here. So Forearm plank may be your best option when beginning this exercise for the first time. Again you don't want to dump your weight in to the heal of your hand if you choose to use this option, or dump extra pressure in to your elbow if on your forearm. Press in to your entire forearm for stability and a much larger base. engage your core, lift through your hips. You can stack your feet or stagger them heal to toe. Modification: Drop your bottom knee. **15 Push Ups- Repeat steps above, or switch up your hand positions. Due to fatigue, feel free to drop your knees or your reps from here on. **1 Min Plank (or your base time from Day 1 + 5 Seconds)-Description above **30 Second *OTHER* side Plank - Side plank on the opposite side, Description above. **50 Crunches- Description above **15 Push Ups ** 1 Min. Plank (Or your base time from Day 1 + 5 seconds) **30 Second Side Plank **15 Push Ups **1 Min. Plank (or your Base Time From Day 1 +5 seconds) **30 Second Side Plank *Other Side* **1 Min Plank ( or your base time from Day 1 +5 Seconds) **2 Min. Wall Sit. Ya! ________________________________________ ~~~~~~~~~~~~~~~day 5~~~~~~~~~~~~~~~ **30 V-Ups: These are not the side V-ups, these will be straight up, touch your toes, V-ups. Lay on your back, take your arms up over your head (as if you are stretching as long as you possibly can) reach your legs long. With an exhale lift your feet to the sky, reach your fingers to your toes. You should be balancing on your glutes/tailbone here. (You should be creating the shape of a V with your body on the up, tap your toes and lower back down) Repeat **60 Bicycle Crunches (TOTAL or EACH side-your choice ): Lay on your back. Hover knees above your hips. Hands come behind your head, allow your head to rest in your hands, do not pull your head up, straining your neck. Your core should be doing the majority of the work here. As you Exhale, lift both shoulder blades off of your mat, twist toward your right knee as your left leg extends and hovers over your mat. Inhale come back to center and repeat on the other side. **30 Weighted Sit Ups: Begin on your back, knees are bent, feet are planted just hip width distance apart. Take a single dumbbell, or for more, add an additional dumbbell, If you have a weight plate, even better, if you don't have any of the above, a jug of water, something with some weight and easy to hold on to will do, get creative. Hold this against your chest, or near your chest (if using the dumbbells you won't be pressing them in to your chest.) Modification: If you are just beginning a workout routine, it is absolutely 100% perfect to complete a sit up without the weight. Work with what YOUR body needs. **60 Scissor Kicks: Laying on your back, arms by your side, palms face down (again, if your back begins to arch, slide your hands (palms down) beneath your low back/sacrum for extra support). Both legs extend straight to the sky, flex your feet. Drop your right leg down (straight) hover over your mat, You should be creating an 'L' shape with your legs. Switch according to the rhythm of your breath. For an additional challenge, lift your head, neck, and shoulders off of your mat. (when lifting your head off the mat, keep your gaze high and without strain to your neck. Your abs should be providing most of the support here.) **30 Toe Touches: Lay on your back, again stretching your arms up and over your head, legs are long and resting on your mat. Engage your legs, engage your feet, toes pull back toward your face. With an exhale sit all the way up and bend forward reaching for and either touching your toes, or close to them (ankle, shin, knees). Not all of us are able to easily touch our toes, so modify and let it go. It's still providing you with the same movement and benefits. Don't beat yourself up over this. **60 Mt. Climbers: Beginning in plank pose, wrists are below your shoulders toes are tucked and knees are lifted. Roll your shoulders down and away from your ears and engage your legs and your core. Your right foot will step forward, and with a slight hop, you will switch feet, left foot hops forward, right foot back. The faster the better, but focus on your core, focus on your form. If you begin to get sloppy with it, stop. **FORM FIRST. If you feel you can no longer complete the exercise without compromising your body's stance, or posture, please stop. Your body will begin to overcompensate in other ways potentially causing injury and it negates the benefits of the exercise. Only complete the amount of repetitions that are best fit for your body and fitness level. Happy Day! You are doing so great! Keep going! _____________________________________________________ Happy day Energizers, Today is Day 6 of the #abchallenge ! DISCLAIMER: Please always consult your physician before partaking in any form of exercise. Modify for injury or to accomodate your fitness level. You will build strength as we go, so do NOT beat yourself up over this. All reps and sets are simply SUGGESTIONS, do not feel you are cheating yourself if you do less than suggested repetitions. You are always welcome to do more. Make this work to best match your fitness level and your bodies condition. DO YOUR BEST. That's all that really matters here. Be proud of what you do accomplish, make this your focus. Luck and Love **40 Mason Twists: Balance on your tailbone/ sits bones- In yoga- Find boat pose. Feet are lifted from the ground, your back is also lifted. You can choose to add weight to this exercise for more of a challenge, or complete the exercise without it. -Without the weight, clasp your hands together, stay lifted, your core should already be working to hold you up. Roll your shoulders back and sit as tall as you can to stay balanced. twist your upper body to the right, attempt to tap your knuckles on your mat, come back to center, twist to the left. Exhale as you twist, inhale as you come center. With weight follow these same guidelines holding a dumbbell or two, or weight plate. Your choice. Go team! **30 Butterfly Crunches: laying on your back, take the souls of your feet together (resting the pinky/outer edges of your feet on your mat) knees are wide. Hands come behind your head, gaze stays high, Exhale to crunch, lifting your head, neck and shoulder blades off of your mat. Keep a space between your chin and your throat, do not strain your neck, keep your gaze high throughout the exercise. **25 Twisting Oblique Crunches (each Side): (if you have back pain or injury, I would not recommend you partake in this exercise). Laying on your back, bend your knees, plant your feet infront of your sits bones. Drop both knees to your right, stacking your legs, keeping your knees bent. Allow both shoulder blades to remain planted on the floor. If you notice one shoulder beginning to lift, press your knees further away from your arm. (The deeper the twist, the closer your knees are to your arm. Determine what works best for you.) Hands slide beneath your head (Simply for support). Gaze again goes to the sky. using your abdominal muscles, lift your head, neck and shoulder blades off of your mat to crunch, inhale lower. Complete 25 on your right side. Once completed, bring knees back to the starting position (perhaps you choose to take your knees in to your chest for a squeeze for a quick realignment of the spine), then allow both knees to drop to your left, repeating the exercise 25 times here. **30 Reverse Crunches: Lay on your back, keep your knees bent and hovering over your hips, arms by your side. Lift your hips up off of your mat toward the sky. Try to lift upward more than in toward your chest. If you want a little more, lift your shoulders (neck and head) off of your mat, keep your gaze high. **40 Twisting Scissor Kicks: Laying on your back, take both legs straight to the sky, flexing your feet so your toes are pressing back toward you. Reach your fingers toward your toes, arms extended. Exhale lift your head, neck and shoulders off of your mat, twist toward your right foot, tap your foot with your left hand as your left leg extends long to hover over your mat. Inhale, release your head, neck and shoulders back to your mat as your left leg comes high to meet your right, exhale repeat other side. When lifting and twisting try to reach both shoulder blades off of your mat. **1 Minute Plank/ OR your most recent and longest plank+5 seconds. For an added bonus, repeat 2-3 Rounds, or until failure. Ready. Team. Break! __________________________________________ DAY 7- One week down! Get pumped! Good things are happening and your strength is building! You've got this! **30 Jumping Jacks: Begin By Standing with your feet together, arms by your side. Hop your feet apart, reach your arms above your head, clap your hands at the top. Hop back to your starting position. Engage your core, repeat 30 Times! **30 High Knees: Begin standing. Right knee comes up to hip height, or higher. Keep your foot flexed, soul of the foot is parallel to the floor. Set your right foot on the floor, repeat on the other side. You can hold your hands out at hip height or higher to set a bar for your knee to reach every time it is elevated. Modification: Walk them, step one knee high then the other. For a challenge, complete these 30 as fast as you can-run 'em-. *30 Plank Jacks: Begin in plank position. Knees are elevated, feet are hip width distance apart. wrists are beneath your shoulders, fingers are spread wide. Engage your core, engage your legs, your shoulders relax down your back, plug them in. To begin: Hop your feet apart, hop them back to their starting position. Repeat. ONLY count every 'In' OR every 'out', not both. **30 Leg Lifts: We have done these a few times now, so you are probably pro. Begin lying on your back. Feet reach to the sky, flex your feet, soften your rib cage, stick your low back to the ground. If your back arches, slide your hands (palms facing down) Beneath your sacrum for support, otherwise leave them by your side. Slowly lower both legs to hover over your mat/floor, slowly bring them back up. Control this movement. **30 Crunches: Again, another one you have completed before. Begin lying on your back. Feet are planted hip width distance apart, knees are bent. Hands slide behind the head, gaze stays high. Exhale lift your head, neck and shoulders, inhale to beginning position. Repeat. **1:15 Minute Plank. OR, Your longest plank_10-15 seconds. Repeat 2-3 Times for a challenge. Tallyho! ____________________________________________ Day 8Day 8- your abs look great!