Tuesday, October 28, 2014

November Challenges!

Next month we have 2 challenges!

Move Your Body November


 Plank a day

Choose a fitness level or Free style.  Beg/Advanced: hold your (low or high) plank for a minimum of the time listed for the day.   Freestyle: Try to beat your time from the day before, for the entire month.  Post and let us know how long you held to keep you accountable!
You can  switch as you go about the month.  Only you know your fitness level. If you start as a beginner but it is too easy, switch to free style or advanced.  Push yourself  to do a little more each day and you should be shaking while you do these.. it means your muscles are working.

How to Plank:
-Start off  in the pushup position.
-You can either stay here for a high plank (which is a little easier) or Lower both your forearms to the ground so that both your elbows and fists are flat to the ground for a low plank.
-Your fists/hands should be directly underneath your shoulders.
-Curl your toes under and tighten your abs by tilting your pelvis and pulling your belly button toward your spine.
-Straighten your body but keep your neck and spine neutral. Imagine you have a cup of coffee on your back.
-Squeeze your abdominals and glutes.
-Hold this position. Keep your eyes on the floor in front of you. . Your body should make a straight line no lifting your booty. Tip: The tighter you are, the easier it actually is to stay in place. Also, place your favorite magazine or e-reader on the floor to distract you.

Do one or both, we don't care as long as you participate

If you want to participate privately, please join our private group

Find me on facebook: Fitness with Jamie

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