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?
DareNutrition  gethealthy@darenutrition.com
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Challenge of the Day! Stretching!

Good Morning Team Fitties!

Today's challenge will be try and not spill your protein shake on the keyboard while typing up the challenge of the day.  J/K!

HAPPY MONDAY MORNING!!!

The real challenge of the day will be just simply, stretching!

We over look the importance of stretching a lot of times and today we would like to remind everyone the importance of stretching.  Attached is a simple routine to help you get ready for the day or your workout. 
 

You can stretch anytime of the day to help improve flexibility,  Not to mention it just feels good to get the blood flowing. 

Stretch as a warm-up before any type of workout or sport activity.  This will help to improve performance and reduce the risk of injury.

Have a healthy and happy day!

-Have you had you shake today?
DareNutrition  gethealthy@darenutrition.com
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Challenge of the Day! Cycling Russian Twist!

Challenge of the Day!  Cycling Russian Twist

Let's do 3 sets of 25. A complete rep is left side then right side equals 1.  Try and do this with a minimal rest between sets.  The burn is a good burn!

Sitting on the floor, lift your legs so they're off the ground but parallel with the floor.

Holding your arms straight out in front of your chest with your palms together.

Lean back so your upper body is at a 45-degree angle to the floor.

Extend your left leg and twist to the right as you pull your right knee to your chest.

Don't let your legs touch the floor! This is the hard part of this challenge!

Rotate to the left, raising your left knee and straighten your right leg.

This is a great workout for the lower abs!  I love this workout and try to get them in everyday. 

Have a healthy and happy day!

Have you had your protein shake today?  DareNutrition

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.  :)

      









DareNutrition

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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.    

      
DareNutrition  gethealthy@darenutrition.com
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Challenge of the Day! WALL SITS!!

Wall sits are a great way to tone and strengthen your quadriceps (legs), gluteus maximums (butt), core (tummy) muscles!

You can grab any wall, any where, any time, and begin your challenge.

Today's challenge will be 3 sets of 45 second wall sits! 

If your advanced go a longer, 1 minute and grab a 10lb dumb bell, or whatever you have, for a more challenging wall sit.

Have you had your protein shake today?

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Challenge of the Day! Jumping Jacks

Let's have fun and look silly today.  Okay, you don't look silly doing jumping jacks! 

Today's challenge will be jumping jacks! 

2 minutes times 5 sets rest 30 seconds between sets. 

10 minutes of jumping jacks will be a great cardio and total body exercise.

 
Have you had your protein shake today?  DareNutrition

Challenge of the Day! Russian Twists!

Hello my healthy friends!

Todays challenge will be Russian Twists!  This is a great workout for the lower abdominal workout.

3 sets of 20 will get that burn going.  Keep you feet off the ground about 6" and twist to one side and then the other.  I love this work out! 

Advanced workout, 3 sets of 40... Oh yeah!!!

Have a healthy and happy day!

Have you had your protein shake today?  DareNutrition

Challenge of the Day! Sit ups!

Okay today we are going to do good old fashion sit ups!

It is a simple day, just work on that stomach muscle and not the table muscle... :)

Let's do 3 sets of 25... through out the day.  Take your time, just get your 75 sit ups done before you go to bed.  Easy!!!

Have you had your protein shake today? DareNutrition

Challenge of the Day. Chair Dips!!!

After yesterdays workout with #darenutritionfitclass I think its time for some upper body workouts.  Cardio and core was amazing.

Todays challenge we will be focusing on our arms, triceps.  We begin by grabbing a chair, preferably one without wheels :), and begin our challenge.

3 sets of 15 will be todays challenge.  Resting 20 seconds between reps.  Good form with at least a 90 degree bend at the elbows! 

Advanced workout fitties can do 3 sets of 25.  Oh yeah!!!

Have you had your protein shake today?  Try the blueberry cheesecake!  DareNutrition