We felt like our workout had really plateaued and we wanted a way to push our body to that next level. We printed off this chart, stuck it on our fridge, and worked on it every day. It takes us less that 15 mins to complete, and we after pushing our furniture aside, it was easy to do in the front room. Below we have every illustrated every move on the chart, so we don’t want to hear any excuses.
Remember in Jr. High when your teacher made you do jumping jacks for 1 min? Well do that, but just do 100 of them.
They’re like sit ups, but instead of lifting your entire back off the floor, you only life the upper part of your back off the floor. For best form, keep your chin facing upwards toward the ceiling
Squats are crazy effective, they work your entire body in one movement. Make sure you are keeping your weight off your toes and your feet should be hip-width apart with your toes pointing slightly outward. For great air squat tips, check out this video by 12 minute athlete.
There’s a reason the push up is an old stand by in the fitness world, they work! And push ups do wonders for strength training. When doing push ups, there is no shame in starting on your knees and working up to a on your toes push up.
Do keep tension when practicing a push up, many people relax their body as they lower to the floor making it difficult to power back up and having their elbows flair out. Make sure you squeeze the shoulder blades when doing push ups, once you have the tension kept this will become easier too. As you come up from the floor, keep your shoulder blades squeezed together and it will help those elbows stay next to you.
Knee push ups:
On the toes push up:
You start bench dipping by sitting up straight on the edge of a chair/bench, keep your legs slightly extended, and feet flat on the ground. Place your hands on both sides on the chair/bench, just outside your hips. Without moving your legs, bring your glutes forward off the bench. Steadily lower yourself, when your elbows reach a 90 degree angle push yourself back up to a starting position.
To do a head lift; lie on your back, knees bent, feet flat on the floor. Inhale then exhale to push your abs toward your spine. At that time, tuck your chin and raise your head off the floor and count to two. Then return to the starting position and start again.
It’s hard to believe the plank could provide such a good workout, until you try it. To plank: get in pushup position, then bend your elbows to 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold this position for 30 seconds.
A wall sit is exactly like it sounds. You’re going to press your back against a wall and bend your legs into a 90 degree sitting position. Now stay sitting for 30 full seconds.
The back stretch mid daily challenge is a welcomed break and will rejuvenate you to finish the workout set. To stretch out properly; lie flat on your stomach, bend your elbows, place your palms at your armpit. Gently push up your chest and upper body until your chest is a few feet off the floor and hold for 30 seconds.
Now you’re set to start a brand new daily habit! For even more fitness tips and tricks, join our mailing list!