Congratulations! You DID IT!!! For the past 10 days you performed 100 reps of various exercises. Hopefully what you saw is these can be done just about anywhere, at anytime and with any fitness level. You may have done them all at once, broken them up into sets or throughout the day. The important thing is you did it and you stayed consistent.
Today I challenge you to do 100 high knees. It is basically like running in place with lifting your knees as high as you can for 100 repetitions. Now I would like you to continue on your journey and make this your lifestyle of getting some form of exercise in daily. Who knows.....this may lead into other healthy behaviors. Remember it is a journey and not a final destination you need to get to in one day!
Holy Hugs,
~Deb
"Dear Friend, I pray that you may prosper in all things and be in health, just as your soul."~ 3 John 1:2
Friday, July 27, 2012
Thursday, July 26, 2012
The last frontier.......abs!
Exciting night last night of a few rain drops and that has made for a slight break in the temps! Perfect timing because we are almost done with our 10 days of 100 reps!! YES!!!
Today's challenge is going to be working on the abs. I often call this area the last frontier with visible weight loss. It comes down to the right program with a balance of diet and exercise. This particular exercise is a good core strengthener that can also benefit you if you swim or play golf....Russian twist.
To perform this exercise you will start in a sit-up position on the floor and your feet should be kept together and slightly above the ground or put under a stable surface. The torso should be kept straight with the back kept off the ground at a 45 degree angle. Arms should be held together away from the body in a straight fashion and hands kept locked together like a ball or you can hold a weight to increase the difficulty. Next, the arms should be swung from one side to another in a twisting motion, with each swing to a side counting as one repetition. The slower the movement of the arms from side to side, the harder the exercise becomes, working the abdomen that much better. When moving your arms during the exercise, it is crucial to not stop between repetitions or else you will lose the effect of working the abdomen.
Excellent tummy burner to help you say good bye to the last frontier!:)
Today's challenge is going to be working on the abs. I often call this area the last frontier with visible weight loss. It comes down to the right program with a balance of diet and exercise. This particular exercise is a good core strengthener that can also benefit you if you swim or play golf....Russian twist.
To perform this exercise you will start in a sit-up position on the floor and your feet should be kept together and slightly above the ground or put under a stable surface. The torso should be kept straight with the back kept off the ground at a 45 degree angle. Arms should be held together away from the body in a straight fashion and hands kept locked together like a ball or you can hold a weight to increase the difficulty. Next, the arms should be swung from one side to another in a twisting motion, with each swing to a side counting as one repetition. The slower the movement of the arms from side to side, the harder the exercise becomes, working the abdomen that much better. When moving your arms during the exercise, it is crucial to not stop between repetitions or else you will lose the effect of working the abdomen.
Excellent tummy burner to help you say good bye to the last frontier!:)
Wednesday, July 25, 2012
Its Day 8 and you are doing GREAT!!
Another great leg exercise that will hit about every muscle in the thighs is the lunge!
Lunges are great for working all the major muscles of the hips, glutes and thighs. You can do variations of the lunge like static, walking, side, backward, elevated. With doing a 100 reps today you're simply dropping your knee down rather than stepping forward or back. This is a static lunge. You can do 50 on one leg, then 50 on the other. For beginners, you can try this move while holding onto a chair or wall for balance and perform in a static position.
~Deb
Lunges are great for working all the major muscles of the hips, glutes and thighs. You can do variations of the lunge like static, walking, side, backward, elevated. With doing a 100 reps today you're simply dropping your knee down rather than stepping forward or back. This is a static lunge. You can do 50 on one leg, then 50 on the other. For beginners, you can try this move while holding onto a chair or wall for balance and perform in a static position.
- Stand with right foot forward, left foot back about 3 feet apart.
- Bend the knees to lower the body towards the floor. Keep the front knee behind the toes and be sure to lower straight down rather than forward.
- Keep the torso straight and abs in as you push through the front heel and back to starting position.
- Don't lock the knees at the top of the movement.
~Deb
Tuesday, July 24, 2012
Climbing and Conquering Mountains
It might feel like a huge challenge to do 10 days of 100 reps....but you are DOING IT!!! You should feel like you are on top of the world with conquering these daily challenges, so lets put you even higher by doing some mountain climbers!:)
Mountain climbers are an excellent move for building cardio endurance while also building core strength and agility. This is also a great move when you don't have much room and can be modified as well. If you are a beginner, use a chair for your hands and if you are wanting more of a challenge start on the floor.
Mountain climbers are an excellent move for building cardio endurance while also building core strength and agility. This is also a great move when you don't have much room and can be modified as well. If you are a beginner, use a chair for your hands and if you are wanting more of a challenge start on the floor.
- Begin in a pushup position on the hands and toes.
- Bring the right knee in towards the chest, resting the foot on the floor.
- Jump up and switch feet in the air, bringing the left foot in and the right foot back.
- You can also run the knees in and out rather than touching the toes to the floor.
- Go for 100 reps!
Monday, July 23, 2012
It's Crunch Time
Can you guess what today's 100 rep challenge is???? CRUNCHES!! I figured our legs and upper body need a rest, so lets get the mid-section involved. Crunches are another great exercise that can be done anywhere you have a flat supportive surface to lay down on.
With the crunch, have your hands behind your head and gently crunch up lifting your shoulder blades off the ground. Try not to pull on your neck and just contract your abdominal muscles to lift you up. Will you have a 6-pack? Probably not after 100 reps, however if you continue to work on getting regular exercise and keeping your diet clean of sugar, unhealthy fats and processed foods.....bring on that 6-pack! :)
With the crunch, have your hands behind your head and gently crunch up lifting your shoulder blades off the ground. Try not to pull on your neck and just contract your abdominal muscles to lift you up. Will you have a 6-pack? Probably not after 100 reps, however if you continue to work on getting regular exercise and keeping your diet clean of sugar, unhealthy fats and processed foods.....bring on that 6-pack! :)
Sunday, July 22, 2012
After today you are 1/2 way complete!
If you have been completing the daily challenges of 100 reps, then after today you are 1/2 way there! I am so PROUD of you!! I don't know about how your body is feeling....but I know mine is feeling those squats and push-ups from day 3 and 4:)
Today's challenge is a lateral jump. Use a jump rope or imaginary line and jump side to side 100 times. This exercise is good to do to get your heart rate up in a short amount of time. You may feel a burn in your calves and quads/glutes too.
Keep the fire burning and your mojo high!! I BELIEVE IN YOU!!
~Deb
Today's challenge is a lateral jump. Use a jump rope or imaginary line and jump side to side 100 times. This exercise is good to do to get your heart rate up in a short amount of time. You may feel a burn in your calves and quads/glutes too.
Keep the fire burning and your mojo high!! I BELIEVE IN YOU!!
~Deb
Saturday, July 21, 2012
100 Push-ups for day 4!!
This one is going to be a killer, however I know you can do it! Break it down into 10 reps, rest and repeat until complete. Push-ups are great because they can be done about anywhere and can be modified by performing in an upright position against a wall, on your knees or in a traditional military style. You will work your chest, shoulders, triceps, back and core with this exercise.
Just when you thought your body couldn't hurt any worse from yesterday's challenge with squats, now your upper body won't feel left out:) GO FOR IT!!!
Just when you thought your body couldn't hurt any worse from yesterday's challenge with squats, now your upper body won't feel left out:) GO FOR IT!!!
Friday, July 20, 2012
For the extra HOT weekend ahead.....
I am putting out the challenge of 100 squats! I guarantee a nice burn in your quads, hamstrings and glutes if these are done:) Squats are the BIG BURN of leg exercises. They help with balance, core, hip strength and balance. Concentrate on performing correctly and ENJOY!!
- Keep your head up and knees over your ankles with rear sitting back
- Goal is to have thighs slightly lower than parallel, without having knees go over your toes
- Breathe and exhale as you exert to stand up
- Legs shoulder width apart
- hold arms in front using elbows as a guide when lowering into squat position
Wednesday, July 18, 2012
Day 2 of the 100 challenge is....
Bicycle for the abs! Oh Yeah!! If these HOT temps are not burning you up, this exercise will turn up the heat in your tummy:)
I can do all things through Christ who strengthens me
~Philippians 4:13
- Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
- Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
- Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
- Switch sides, bringing the left elbow towards the right knee.
- Continue alternating sides in a 'pedaling' motion for a total of 100 repetitions.
I can do all things through Christ who strengthens me
~Philippians 4:13
Tuesday, July 17, 2012
The tempatures are triple digits.....feel the burn challenge!
I think my mind has melted from this heat:) This is my thought.....with the temperatures soaring into the triple digits, how about taking on the challenge of triple digit exercises for the next 10 days!
Everyday I will put the challenge out and encourage you to do your best: 1 exercise for 100 reps.
For the first day go for 100 jumping jacks. Try and complete all at once, however if you need to modify or break them up into 20 increments (more or less)....then do so and listen to our body!!
Holy Hugs,
~Deb
Everyday I will put the challenge out and encourage you to do your best: 1 exercise for 100 reps.
For the first day go for 100 jumping jacks. Try and complete all at once, however if you need to modify or break them up into 20 increments (more or less)....then do so and listen to our body!!
Holy Hugs,
~Deb
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