January Challenge - #21days

Living healthy and keeping fit is not a tea-party at all! The journey thus far hasn't been an easy one, but like I said to y'all at the beginning, determination, discipline and diligence will help you pull through.

This month's challenge is tagged #21days because it started on the 10th of January to end on the 31st of January, 2016. This particular challenge is "gangsta" and is only for the strong hearted. Like a wise man once said "if you can't stand the heat get out of the kitchen! "

Below is the chart and the picture demonstrations of all the exercises. Have fun! :)

#21days chart (10th - 31st January)

BICYCLE CRUNCHES

- Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers, and put your hands behind your head.
- Bring your knees in toward your chest, and lift your shoulder blades off the ground.

- Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
- Now switch sides and do the same motion on the other side to complete one rep (and to create the “pedaling” motion).


BURPEES

- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to plank.
- Jump the feet forward to the hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.


FULL SIT-UP

- Lay on your back with bent knees and feet flat on the ground, and place your hands on opposite shoulders.
- Keeping your heels on the ground and your toes flat to the ground, engage your abdominal muscles, and gently lift your head first, followed by your shoulder blades, coming into a full-sit up position.
- Hold the position for a second, and with control, come slowly back do to lying on your back.
- This completes one full sit-up.


MOUNTAIN CLIMBERS

- Start in a traditional push-up starting position — shoulders over hands and weight on just your toes.
- Bring your right foot forward, bending the knee and putting weight on the ball of your foot.
- Switch legs, bringing the left knee forward while moving the right leg back. I  - This completes one rep.


RUSSIAN TWIST

- Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while lifting your feet off the floor.
- Be sure to keep your back straight.

- Reach your arms out in front of you, and twist your torso to the right, then to the left, repeating for one minute. Lower your heels to the ground if you need to.


V-SITS

V-Sit ups / Reverse Crunches

- Lie on your back, and reach your arms rigidly to your side, off the floor.
- Lift your legs off the floor, and point them, so they are at about a 45-degree angle.
- Lift your head, so your shoulders are off the floor
as well.
- When you’re ready to begin, lift your upper torso off the floor, and bend your knees. You can lean back to make this move harder or come up more to make it easier.
- Slowly lower your upper body back down to the floor, straightening out your legs as you do so. Stop when your back is on the floor, but not your head, shoulders, or legs.
- This completes one rep.

Note:

You Can Use a Bench, Chair, Etc as a support Mechanism.


LATERAL PLANK WALK

This move will challenge your core and define your deltoids, shaping your shoulders.

The Lateral Plank Walk

- Begin in plank position with your hands underneath your shoulders and your body in one straight line.
- Simultaneously cross your right hand toward the left as you step your left foot out to the left. Then simultaneously step your left hand and right foot to the left, returning to the plank position.
- Your hands move together as your feet step apart.
- Take two more steps in this direction, keeping your abs pulled toward your spine and your pelvis level. This completes one rep.
- Reverse directions, taking three steps to the right.

PLANK UP AND DOWN

The Plank up and down 

- Come into a plank position with your arms and legs straight. Your hands should be underneath your shoulders and your feet hips-width distance apart.

- Keep your torso parallel to the floor, and lower your right forearm to the mat and then the left, coming into elbow plank.

- Then step your right hand back onto the mat, and then the left, pushing yourself back up to plank position. This completes one push-up walk.

 

THE SUPERMAN

                                 The SuperMan

- Lie on your belly, engage your abs, and extend your arms straight out in front of you.

- Lift your legs, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor. This completes one rep.

 

LEG RAISE

                                     Leg Raise

- Lie flat on the floor (on a mat) place your arms out to the side on the floor with your palms facing down.

-Make sure that your head, legs and bottom are all in contact with the floor.

Engage your stomach muscles and grasp the sides.

- Slowly lift your legs to a 90-degree angle, keeping your legs straight and not bending at the knees.

Pause for a second then slowly lower the legs back down. 

SIDE ELBOW PLANK WITH TWIST

- Start in side elbow plank on your right side, with your feet stacked one on top of the other. Keep your weight on your right elbow with your fingers reaching away from your body.

- Place your left arm behind your head, and inhale to prepare.

- Exhale, and pull your navel to your spine and engaging your deep abs. Rotate your left ribcage toward the floor, bringing your left elbow to your right hand.

- Return to the starting position to complete one rep.

 

PLANK WALKOUT

- Hold a full plank position, and with your forearms, walk back towards your body and walk away. 

- Do an adequate number of repetitions.

- It includes the static hold position as well as the dynamic walkout that puts more pressure on the core muscles.

I hope you're feeling motivated already. Let's get to work if we must achieve our dream body!

I'd love to hear from you . Kindly drop your comments and feedback in the box below.

 

Okay fitfam, gotta catch some sleep now. Don't wanna be late to work today ;)

Ciao!