December 15th Challenge: Front Lunges - stand in a split leg lunge position but place the rear foot up on a bench, chair, step... lower into a lunge position, remember to start with the feet spread far enough, one in front, one behind, so that the front lower leg stays vertical. Focus on lowering the back knee towards the floor, keeping your torso erect and head up. Once the rear knee is an inch from the floor, push back up to starting position, perform 11 more reps, then switch feet position and do 12 reps for the other side. You should feel this a lot in the quad of the front leg. If it's easy, hold dumbells in each hand. Go from the front lunges into 12 reps of Standing Curls/Shoulder Press Combo (you should know what these are by now, but if not, look back at previous challenges). Next go right into a set of Supermans. Lay face down on the floor with arms extended as though flying. Raise one arm/shoulder off the floor using the low back, while simultaneously raising the opposite leg off the floor and squeezing the glutes. Your range of motion is small in this. Hold this position for 2 to 3 seconds then lower and repeat w/ other side. 12 reps per side. Do 3 sets/circuits of the above.
December 14th Challenge: back to push-ups; 60 today!! Remember, you can do these all at once in sets of 5, 10, 12, 20... Or do them throughout the day. Also, 60 sit-ups w/ twist.
December 13th Challenge: Bench Jumps - stand in front of a bench, feet shoulder width apart, do a deep squat, then jump as high as you can, landing ontop of the bench with knees soft/flexed, step down easily and repeat. 13 reps. Go right into Plank Rows (see Dec 4th Challenge) for 13 reps each side, then go right into Bicycle Crunches; 13 reps per side or 26 total, and do these slowly, not fast. Perform 3 sets/circuits of the above three exercises.
December 12th Challenge: Walking Lunges - hold 2 to 20 lb dumbells in each hand, do 10-12 reps per side (step forward w/ right leg into a lunge, come back up and then step forward with left leg into a lunge, come back up; this equals one full rep), Curl/Shoulder press combo for 10-12 reps, then woodchoppers for 10 reps - hold a 10-15 lb dumbell w/ both hands, standing, feet shoulder width apart, slight bend in the knee, bend and touch the weight between your feet to the floor, then come up in a swinging motion and twist towards one side as you reach the weight up over one shoulder/overhead, then swing/bend back down as though chopping wood and touch the weight to the floor again between your feet, come back up but twist to the other side; this equals one rep. Keep your abdominals strong/tense so that you don't experience low back pain. If you do, slow down the movement and control it. Perform three sets/circuits of the three above exercises.
December 11th Challenge: 10-12 reps of Squat/Shoulder Press Combo (See Dec 3rd Challenge below. Remember to press the weights overhead as you push/stand up out of the squat position. Many push the weight up as they go down into the squat which is incorrect.), go right into a set of Plank Rows (see Dec 4th Challenge) for 12 reps per arm, then go right into a set of Bridge Leg Extensions on the physioball or bench - lie back on the physioball and walk forward so that just your head and shoulders are touching (same if on a bench - lie perpendiculiar to the bench), and butt is up, torso parallel to floor, lower leg vertical (see picture of bridge below). While in this position, do a leg extension with the right leg, extending from the knee so that the right leg is straight, even with the torso, parallel to floor. Hold for 2 sec, then lower and do the left leg. 10 reps per side. If having trouble balancing, take your hands/arms off your chest and and extend them laterally like an airplane. 3 sets/circuits of the above.
December 10th Challenge: Easy day today - 50 push-ups and 50 sit-ups w/ twist (do the sit-ups slowly, feet not anchored but keep the feet down on the ground, slight bend in the knee, start with arms straight pointed towards ceiling. If this is easy, cross your arms across your chest. And watch the IM today on NBC at 4pm.
December 9th Challenge: One Arm Snatch (see Dec 1st Challenge) for 12 reps per arm, then right into Lateral Bench Hops - straddle a bench or chair, then place your right foot up on the bench, left foot on the ground still on the left side of bench. Step up and hop switching the right foot on the bench with your left foot, and landing back on the ground on the other side of the bench with your right foot. Then go back up and over to to the same starting point (left foot on ground, right on bench). For a bit more of a challenge, hold light dumbells (5 to 10 lbs) in each hand and at your hips/waist. Perform 12 reps (remember, up and over AND BACK is one rep!), then go right into a sets of 20 Ab Twists/rotations holding a medium dumbell - seated on floor, holding dumbell in both hands, knees, slightly bent, torso twisted towards one side w/ the dumbell touching the ground and elbows in close to sides, lift the dumbell up and over your legs using your torso, twist to other side and tap dumbell to floor, lift and twist back - this is one rep. Do 3 circuits of this routine.
Dec 8th Challenge: Single Arm Chest Press - use a physioball (big blow up ball) as a bench if you have one. If not, use a bench but dont lie back on it like you normally would. Instead, sit in the middle of it, then slide forward so that your body is perpendiculiar to the bench and just your head and shoulder blades are on it (same if on a physioball, meaning just your heads and shoulder blades should be on it, feet on the ground, knees at 90 degrees, body straight like a board), hold a mid to heavy dumbell (12 to 50 lbs) in one hand and place the free hand on your stomach. Keep those glutes tight and up, as though your body is a bridge.
Then, perform 10-12 reps of a basic chest press with one arm, then switch and do the other arm. Get a good range of motion, and lower the weight slowly, press it up quickly. Go from this right into a set of v-ups - sit right at the edge of a bench and keep your legs straigt out in front of you, heels barely touching the ground, leaning back at a 45 degree angle - your body should be straight. Pull your knees up and in while simultaneously pulling your shoulders in and downwards, as though curling into the fetal position, then return slowly to the straight position.
Perform 15 to 20 slow reps. Do 4 supersets of these two exercises.
December 7th Challenge: Step-ups w/ Rhomboid Squeeze - stand in front of a bench, chair or stairs holding mid to heavy weight dumbells (10 to 30 lbs) and place right foot firmly on the bench, chair, or second stair. Step up and raise/drive the left knee upwards as though trying to knee someone in the chin in front of you. Simultaneously squeeze the rhomboids (pretend there is a chalkboard eraser between your shoulder blades and you are trying to pinch it to hold it there with your shoulder blades) and subtly push the dumbells backwards slightly as though placing them on a table behind you. return down with the left foot and do 9 to 11 more reps, then switch feet. Go right from this into a set of Plank Rows from the ground - hold mid weight dumbells in each hand (10-20 lbs), place them on the ground, but still hold them and assume the upper push-up plank position. Keeping your balance, perform a row with one arm by pulling the dumbell up towards your waist/side, then lower and switch to the other side. Perform 10 to 12 reps for each side, then go right into a set of 20 Ab Toe Touches (See Dec 4th Challenge). Perform 3 sets/circuits.
December 6th Challenge: Deep Squat Knees High Jumps - standing, feet shoulder width apart, no weights, slowly do a deep squat as though sitting on a low bench, then powerfully jump as high as you can and bring the knees up high as though you are trying to do a cannonball in a pool, land with soft knees back in the deep squat loaded position. This is a great plyometric. Jump as high as you can. If you are dealing with a lower extremity injury, do the squat and then just come back up quickly but dont worry about jumping. After doing 10 of these, grab two medium weight dumbells (10 to 30 lbs) and go right into a set of Curl/Shoulder Press Combos. Standing or seated, keep the stomach tight, do a biceps curl and when the dumbells are near the shoulders in that biceps flexed state, go right into an overhead shoulder press. Do 10 reps then go right into a set of double crunches X 20 reps. Do 3 sets/circuits of these three exercises.
December 5th Challenge: Reverse Lunge w/ Anterior Shoulder Raise combo - standing and holding 5 to 10 lb dumbells in each hand or a 5 to 10 lb medicine ball, step backwards and lower that knee towards the floor until it's only an inch from the floor. The stationary/front lower leg should remain vertical, and your torso upright, not bent at the waist. As you step back into the lunge, simultaneously raise the weights forward with straight arms until they are at your face level. When you return to standing position, lower the weights, then alternate and do the other side. 10 lunges PER leg, for 3 sets. ALSO, today do 44 push-ups! You can do these in sets of 11, starting with the push-ups and doing teh lunges in between each set of push-ups, or you can break them up into smaller sets or do them throughout the day - just get them done!
December 4th Challenge: Plank Rows - assume the upper push-up position but hands should be resting on a bench/table, so that the body is at a 45 degree angle. The torso should be straight with abdominals tight and with your glutes aligned (butt not sticking up or sagging). Start this position with a heavier dumbell (15 to 40 lbs) under your chest on the ground. Reach down and grab the dumbell with one arm, so that now you are doing a one armed plank while holding the dumbell. Perform 10-12 rows, pulling the weight towards your side/oblique/intercostal area, then lower towards the floor. Keep your head/neck aligned with your torso (don't drop your head). do the other arm after completing the 10-12 reps. Perform 3 sets, BUT, in between each set, do a set of Ab Toe Touches - lay on your back, legs straight, arms straight overhead, as though you are on a stretch rack or flying. Raise one leg straight up, until you reach 90 degrees with your torso, while simultaneously reaching up with both hands curling the shoulders slightly off the floor, trying to touch the toes on the foot you just raisesed upward. return to the starting position and alternate, raising teh other leg up this time. Perform 20 reps (10 per leg) and really contract the abdominals in the upper position.
December 3rd Challenge: Squat/Shoulder Press combo - hold a pair of dumbells (decent weight, 12 to 30 lbs each) by your shoulders as though you are going to do an overhead shoulder press. Slowly go into a deep squat, keeping proper form, lower leg vertical, abdominal muscles tight, as though sitting back on a low bench. Feet should be shoulder width apart and prallel to each other, not splayed. When you reach a low position, come back up quickly as though you are going to jump, and simultaneously press the dumbells up overhead. You should end the movement in a standing position with the weights overhead. Do 3 sets X 10-12 reps.
December 2nd Challenge: 40 push-ups. Correct push-ups! place a tennis ball under your chest and lower yourself slolwy until you touch the tennis ball with your chest, then press back up to the starting position forcefully. No girl push-ups! If you can only do one real push-up, then do 40 sets of 1 push-up throughout the day. You can do these in sets of 5, 10, ... Just get them done. Also, 3 sets X 15 to 20 reps of slow double crunches (lay on back, hands next to ears, knees bent up slightly, feet on ground. Do a slow stomach crunch, contracting the abdominals and bringing the shoulders slightly off the ground, force the lower spine to the floor. Simultaneously lift the knees up and in towards the chest. hold this contracted state for 2 sec, then return to starting position.
I started up the December strength challenge on my Facebook EH Coaching and Training page and thought I'd also post it here for those who are interested. The idea is to do a strength exercise or three every day throughout the month of December, in addition to any other training you may happen to do each day. Here's Day 1:
December 1st Challenge: 3 sets x 10-12 reps of a one arm snatch (Stand w/ feet shoulder width apart, knees slightly bent, one arm behind your back, the other holding a dumbell in front of you. Bend/squat slowly down touching the dumbell to the ground in front of you, then quickly and using primarily the legs, push up to standing position and simultaneously raise the dumbell up directly overhead, arm fully extended. The dumbell should travel close to your torso as it goes overhead, with the elbow bent and high, out to the side, as though doing an upright row. Do 10-12 reps per arm, resting 1 min between sets.)
