Today's Training Challenge ...

You've all heard the benefits of doing weight training and you'd love to add some to your workout but not sure what or how ...

I thought I would show you some of my favourites!


Some call them the king of exercises.  Meh, they're a leg exercise, they hurt, they get results, what else do we need to say? 
Why should you squat?  Well for one, you do it every day .. think sitting down, standing up, going to the loo.  Usually not done with the best form but you get the idea! 
Other than that squats are a great exercise because they use more than one muscle group, which in turn uses lots of energy ( think calorie burn ) .. this all means more bang for your buck! 
Do them .. think nice butt, nice legs, strong core!

Push ups

Did I just see you screw up your nose?  What do you mean you hate push ups? 
Push ups are another exercise that uses more than one muscle group ( think again, bang for buck ). 
You want nice arms and shoulders to show off in your summer frock?  Start doing push ups. 
Did I mention they are great for your core too?  What's not to love?

Do them right ... Here's some key points to think about when doing each exercise ...

* Keep feet hip / shoulder width apart
* Shoulders back and down, chest up and out
* Tummy braced
* Don't bend at the waist, bend from hips like sitting down, stick your butt out
* Keep your knees facing forward and heels on the ground
* Only do what you can while maintaining great form!

 * Hands on the floor underneath your shoulders
* Choose your level, knees or toes, keeping a strong plank by bracing your tummy
* Bend at your elbows lowering your chest to the floor
* Keep your hips strong and don't let your hips drop or your back sag down

 Make sure you do the exercise to your ability level.  You can build up to the next level as you build strength!

Now that you have mastered the squat and push up .. I thought you might like to do a little challenge this week!  Over the next week, you need to do 100 squats and 100 push ups!  Don't panic, you don't have to do them all in one day!  Each day, you need to do 10 squats and 10 push ups in the morning, then again in the afternoon / evening.  You will have done 100 in 5 days!

Let me know how you go!  Any questions let me know...

Also, you can contact me on my Facebook page too!

Vicki x


Deb said... Best Blogger Tips[Reply to comment]Best Blogger Templates

As I'm not at work I'm not sure how I'll go doing my strength work. I do have one set of dumbbells at home but also realise I don't need them. When I used to do pilates our instructor told us (when we had a few weeks off at Christmas) to build some squats, lunges, push-ups and tricep dips (and ab work) into our cardio and we would be fine. (I like the notion of not needing equipment!)


Vicki said... Best Blogger Tips[Reply to comment]Best Blogger Templates

@Deb Deb you know what to do, the hard part is getting yourself to do it! If you need a hand come over and see me and we'll sort something out!

Deb said... Best Blogger Tips[Reply to comment]Best Blogger Templates

Thanks Vicki - we must catch up again soon. Perhaps Liz will be able to join us after school hols finish!

I need some face-to-face positive influences! (and influencers!)