Weekend Fitness Challenge

 

Weekend Challenge….Are you in?

Remember to stretch before you exercise to avoid any injuries. And have water with you to keep hydrated throughout your workout.

– Squats are one of the best leg exercises known to man… or woman! Perfect for quads, hams, glutes, and calves. Position your feet shoulder width apart. Arch your chest up, butt back, squat to line knees with toes. This can be done with or without weights.

-Lunges are used to strengthen the quadriceps, glutes and hamstrings. Stand with your feet shoulder width apart, step forward, with your heel landing first. Your driving knee should be at 90 degrees and directly above your toes, while your back knee nearly touches the ground. Alternate and repeat.

-Toe Touches is an effective exercise for developing the abs. This also stretches the hamstrings and is a good isometric hold for the hip flexors. Lie flat on your back on a gym mat with legs straight, Raise both legs straight up, Keep a slight bend in the knees, Crunch the abdominals and reach up to touch the toes, Return to the start position. This is one repetition

-Wall sits are used for strengthening and building endurance in the quadriceps, glutes and calves. It’s pretty easy to get into this position, just pretend your sitting on a chair, the hard part is holding it. Form a right angle with your hips and knees, with your back flat against the wall, and your heels are on the ground, hold for 60 seconds and repeat.

-Jumping Jacks stretch and use most of your muscles. Stand with your arms at your sides. Be sure your feet are straight and close together. Hold your head straight, but in a comfortable position to avoid strain. Bend your knees. Jump up while spreading your arms and legs at the same time. Lift your arms to your ears and open your feet to a little wider than shoulder width. This should all be done in a fast fluid movement. Clap or touch your hands above your head. As you return from jumping up bring your arms back down to your sides and at the same time bring your feet back together.

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