Proper Form

It’s best when you’re setting out to do a new workout plan to contact your physician to make sure that your body can handle it. Make sure you take the steps you need to be okay with the movements and their strain on your body. Do your own research on these workouts if you’re feeling a little confused on how to do them, and which muscle groups they impact.

 

Here is a link to a video playlist that has a how to on each of these moves. Remember to keep your core engaged for these exercises to avoid any injury. There are many variations though this is the one I intended when I put it in the challenge, however do any variation you prefer.

Forward Lunge

Stand with feet shoulder width apart, step forward with right leg, lower yourself until your thigh is parallel with the ground. The left shin should be parallel also. Knee should be bent at a 90 degree angle, shouldn’t go passed the toes. Push to stand with the right heel bringing it back beside the left foot, into starting position.

Backward Lunge

Stand with feet shoulder width apart, step back with the right leg. Lower yourself until your left thigh is parallel to the floor, your knee should be bent at a 90 degree angle, over your ankle like with the forward lunge, however behind you your right shin should be parallel with the floor. Use the right foot to push up and move back to starting position.

Squats

Stand legs shoulder width apart. Move your hands forward for balance as you push your booty back and down as if to sit. Get your thighs as parallel to the floor as you can manage, knees over the ankles. Push to stand back up straight.

Donkey Kick

Get on your hands and knees on a yoga mat. Lift your leg straight upwards (not out to the side), keeping knee bent at a 90 degree angle, until thigh is parallel to the floor then lowering it back into place.

Fire Hydrant

Get on your hands and knees on a yoga mat. Lift your leg out and upwards (toward the side), keeping knee bent at a 90 degree angle, until inner thigh is parallel to the floor then lowering it back into place.

Glute Bridge

Lie face up on the mat, knees bent, feet flat on the floor, hands laid along your sides. Lift hips off the ground until your back is straight, squeeze your glutes, hold position for a few seconds, then lower back down.

Burpee

Stand shoulder width apart, go into a squat, place hands on the floor just inside your feet, jump your feet back to plank position. Your body should be in a straight line. Jump feet forward until they are just inside your hands. Throw your arms in the air and high jump in place.

Plank

Place your elbows on the mat under your shoulders, back straight, and propped up on your toes. Engage your core for the duration of the exercise.

Tricep Dip

Sit on the floor or mat with your knees bend and your hands behind you. Lift your hips, and lower your body to the floor and back up.

Push Up

Facing the mat or floor your hands should be close to your body shoulder width apart and right below the armpits. You should be propped up on your toes. Lower yourself to the ground, holding your back straight, and push yourself back up.

Mountain Climber

Facing the mat or floor your shoulders should be over your hands, propped up on your toes. Bring the right foot forward as if to step, then putting it back to starting position. Quickly mimicking the motion with your left foot.

 

Now that we got these down head back over to the workout challenge facebook group and introduce yourself, or head back to the fitness challenge home to download rhe schedule. Thanks for joining me on this fitness journey.