Strickland Fitness

Challenge #2

How did the first cardio session go? I hope everyone was able to put a check mark in the first box on your calendar? Remember, even if the first challenge was easy, this program is based on progression so it will get harder. If the first challenge was tough, don’t worry, keep at it and you will succeed! On that note, you will only get results if you put the work in. Work out as if I was standing there with you. When I train my clients, they work hard; not only for me, but for themselves. So give this Challenge everything you have and you will get results!! You will feel stronger, fitter, and most importantly, better!

Today’s challenge is doing exercises that only require your body weight. Beginners do work out A, and non-beginners do workout B. Total workout time: 35-45 minutes.

Before starting the workout, be sure to warm up and do some active stretching (http://stricklandfitness.com/2009/07/05/pre-workout/). 10 minutes.

These are the exercises you will need….

Squats: with your feet shoulder width apart, lower yourself until your knees are bent to 90 degrees and return to the standing position. Keep your back straight and pretend you are going to sit in a chair. You can put your arms out in front of you to help you from falling back.

Push-ups/knee push-ups: In a push up position, make sure your body is in a straight line from head to toe. Keeping your stomach tight, lower yourself to the ground and then push up to the starting position. Make sure your head does not fall lower than your body and your mid-section stays in line with the rest of your body. Knee push- ups are exactly the same except you will have your knees on the ground with the straight body line being from head to knees.

Walking lunges: You should have about 20-30 feet of space to do this. Take a big step forward, stop, and then drop your butt straight down. Your front leg and back leg should both be bent 90 degrees at the knee. Keep your back straight and stop lowering yourself when the back knee is a few inches off the ground. Rise up and bring the back leg even with the front and step that leg forward and repeat the lowering and raising. This sequence should be even paced and controlled.

Plank: Start by lying face down on the ground or use an exercise mat . Place your elbows and forearms underneath your chest. Prop yourself up to form a bridge using your toes and forearms. Maintain a flat back and do not allow your hips to sag towards the ground. Concentrate on holding yourself up with your abs and not your arms. Always lower yourself to the ground if you feel any pain in your back. This means your abs have given up and your back has taken over.

Workout A:

10-15 repetitions of squats

Rest for 10 seconds

10-12 repetitions of push-ups (try doing regular push-ups first, lower to your knees to finish the set if needed).

Rest for 10 seconds

10-12 repetitions each leg of walking lunges

Rest for 10 seconds

2-3 times plank holding each one for 10 seconds.

Rest for 1-2 minutes and return to start of series. Do the entire series 3-5 times depending on exhaustion level.

Cool down with stretching.

 

Workout B:

In the order of Squats, push-ups, walking lunges, and plank, do each exercise for 45-60 seconds without stopping. Challenge yourself to a pace that will raise your heart rate and still be able to complete the time. Do not rest between the exercises. Once you have completed all 4 exercises rest for 2 minutes and then repeat. Do 4-5 rounds. Finish with stretching.

 

Put a check mark in your calendar for October 2^nd when completed. Great job!!

 

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Tags: Abs, back exercises, celebrity trainer, hermosa beach personal trainer, los angeles personal trainer, manhattan beach personal trainer, redondo beach personal trainer, Weight Loss   Posted in October Challenge