When we felt like our every day workout wasn’t taking us to the next level we decided to try a daily workout challenge. We pinned it to our fridge, cleared some space in the front room, and every night we did 3 sets of the chart above. We’re not gonna lie to you, it took a lot of effort to get it done every day, but we decided to set an achievable goal of completing the challenge for a 2 week time period. Not only did we find our waistlines getting svelter, but we got stronger with every challenge day. Now we’re challenging you to try the same. Since we don’t wanna hear any excuses, we’re taking you through every exercise in the challenge one by one, see below.
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 ready, so get going on that daily challenge and let us know how it goes! For even more fitness tips enter your email here!