Weekend Fitness Challenge

Back to Basics.

25 push ups, 25 sit ups, 25 lunges, repeat series 4 times.

"Simple."  You say?  "Basic." I say.  However, watch your form.  Let's break it down shall we? 

Push ups: On your toes!  Hands on the ground a little more than shoulder width apart (for these regular push ups).  Keep your body in line.  Abs are tight and head neutral but in line with your spine.  Don't hang your head.  Lead with your chest, lowering with your arms, hover about an inch over the ground and push back up still keeping your body in line.  25 of those times 4.  Yeah baby!

Sit ups: In upright seated position.  Bring legs close to body at a 90 degree angle. Cross your arms over your body and relax.  Lower your body back until your shoulder blades just tap the ground and raise back up tapping your chest to your knees. For this entire movement your abs are engaged.  Pull em in and breathe! Inhale on the way back, exhale on the way up.  Those elbows stay put!  Do not lead with your arms or use body momentum to bring you up.  That's what your abs are for.  25 of those times 4?  I'm thinking 6 pack....heck, let's shoot for an 8 pack!

Lunges:  Oh, how I love thee!  When done correctly, lunges can leave a burn like no other.  Take your pick here.  You can complete isolated or alternating lunges.  I like isolated lunges because the burn is even more intense because there is no rest for the leg being worked.  I like to knock it out, but of course then there's the question of how many do we do?  Is it 25 x 4 on each leg or is the count at 25 only if we're alternating?  I know, I know.....the games we play!  Okay, so let's be strong here.  Lunge position please.....front leg is bent at 90 degrees.  Plant the heel and keep that knee directly above the ankle.  When you lean forward and the knee protrudes beyond that front toe, knee injury is almost a sure thing.  Now, abs are tight, chest is up and proud, hand on your hips and take that back leg in a 90 degree angle and lower your body straight down.  Do not let the back knee drop below the ankle.  The knee drops until you have a straight line from the knee to the ankle and raise your body back to up.  Complete this motion 25 times on one leg then switch to the other side for another 25.  Legs should feel like bricks upon completion x4!

Please visit sbchallenge.blogspot.com and look for proper exercise execution vidieos for push ups, sit ups and lunges.

The Official Operation Boot Camp Blog: Weekend Challenge:

Have a great Labor Day weekend!