Week 1- 2015 Fitness Challenge 01/06/15 Snapshot!!!

Going From Where You ARE to Where You Want to BE!!

FITNESS CHALLENGE HELPERSPUSHUP IMPROVEMENT:Vary pushup types that you practice work various muscle groupsVarious planks are great trainers for core, which is the first step to improvementStandard Dolphin plankIncline better than knee PUCloser to body or lower on body works tricepsStandard pushup position (PP) plankDecline builds shoulder strengthDiamond works triceps and inner pecsShoulder Taps or punches from PPWide works outer pecsUnstable surfaces work more coreWhen doing the challenge, remember pace and breathing. Identify which muscle(s) are working till failure in less than a minute.SITUP IMPROVEMENT:Doing these with speed is the difficult part of the challenge.Do not neglect the back when doing situps. (supermans, cobra stretch, etc)Situps/crunches with elevated feet take the pressure off of the lower back.1. Get baseline test (let’s say it was 40)2. Set a goal for the 1 minute challenge (for me, I’ll set a 50% improvement goal = 60)3. Multiply goal by 3 (60*3 =180)4. Break it into 20 second chunks you can do at that pace or faster (In this case, 1/second)5. Do these sets, with at least 1 minute of rest or another exercise in between. Worst case, simply sprinkle them throughout the day. It should be 9 sets or less.“SLURPEE” IMPROVEMENT – Just do them! (more to come)