Challenge of the Day! Isometric Bicep Exercise!

Good Morning!

Today's challenge will be isometric bicep exercise. 

This is the simplest type of isometric exercise, and it can be easily done at the office.

Put your hands under the desk and place them against the tabletop, with your palms up. Now, press against the tabletop, keeping your elbows tight against your ribs.

Hold your hands in this position for 10 seconds or count slowly until 10, and then repeat 2 to 3 times.

Breathe normally while performing isometric exercises.  Keep your abdominal muscles tight while performing each exercise, as it will help you to maintain a correct posture, while improving core strength.

During an isometric contraction, your muscles maintain a constant length as resistance is applied, and no joint position occurs.

Have a healthy and happy day!

 

 

-Have you had you shake today?
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Challenge of the Day! Potty Time Squat Time!

Challenge of the Day!  Potty Time Equals Squat Time!

This is a 2 part challenge:

1. Make sure you get lots and lots of water today.

2. and every time you go to the bathroom do 25 squats.

You'll look funny doing it, but your butt will thank you for it.  :)

      









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Challenge of the Day! PLANK!

Challenge of the Day!!!    

Plank + Bonus Challenge!

Lie face down, palms flat on the floor.

Push off the floor, raising up onto toes and resting on the elbows.

Keep your back flat, in a straight line from head to heels.

Hold for 30 seconds, rest for 30 seconds and repeat for 3 reps.
 The plank is a great way to build the abs and tone your core.  Keep focused while doing the plank and remember form is very important on this challenge. 

         Bonus Challenge of the Day! 25 crunches!  woo hooo!!!  Done with your Plank challenge, roll over and do 25 crunches!  Get that core workout for the day.    

      
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Challenge of the Day! Marching in Place!

The challenge for today will be marching in place.  "High Knees" 

Walk in place like you have somewhere to go and fast.  :)

It's a great way to get that cardio up and work on your lower body.  Make sure to swing your arms and lift those knees high!  Keep a brisk walking pace. 

March in Place for 45 seconds and rest for 20 seconds.  Let's do 3 sets today!!!

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Challenge of the Day! Scissor Kicks!

Today's challenge will be Scissor Kicks. 

We all want that firm butt and lower abs... right???  Well, this is one exercise that will help you get  there. 

It's easy lay on your back and lift one leg into the air and then back down.  Then lift the other one, do not let your foot touch the ground during your sets.  6" off the ground.  :)

 3 sets of 20 should do it!  No rush, just complete your sett and rest a minute.

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Challenge of the Day! Leg Raises

This is a simple challenge.

Lay flat on your back and raise your stiff legs to the sky...  Point your toes the whole time and tighten that lower belly. 

Let's do 3 sets of 15.  Resting 15 seconds between sets.

Advanced fitties do 5 sets of 25 resting 15 seconds between sets.

 
Have you had you protein shake today?  DareNutrition

Challenge of the Day! (Side Plank Dips)

Good Morning Team Dare!!

Continuing with the six pack abs workout.  Today we are going to do side plank dips.

Get into the side plank position, lower your hips and then raise them back up to the sky.  Repeat for 20 seconds and rotate to the other side.

This is a great work out to get rid of that unwanted belly fat, "muffin top"

Lets do 3 sets of 20 seconds each side.  Its a great workout for that six pack core workout!!!

Advanced team can do 4 sets of 30 seconds each side and feel that burn...














Have you had you protein shake today? DareNutrition

Challenge of the Day! (Knee Pull Ins)

Hello Team!

Today's work out challenge is part of the six pack abs theme.

We are going to do 100 knee pull ins throughout the day.  Sit on the floor, or the edge of a chair, and begin to pull those knees to your chest.

Try and do sets of 20 each time, you will feel it in your lower stomach.  You should be able to complete this while at the office or on your breaks.  20 before you go to bed or while watching TV. 

Have you had your protein shake today?!  DareNutrition