Strickland Fitness

Challenge #8

Alright, we hit the arms pretty good and now we will hit the legs and core. This workout is for all the Octoberfesters out there! Let’s start the weekend out right! Everyone do the same workout. When you are done, put a check in the box for October 10^th. Sunday is a rest day. Use it to rest the body and prepare for next week. We will be going to the next level!! Great work!!

The Workout

Do each exercise once without rest. After the series, rest for 2 minutes and then repeat 3-4 times resting 2 minutes between each series.

 

10 minutes warm up

10 stationary lunges on each side (do all 10 on one side and then switch)

15 isolated ab crunches

12 body squats

Plank for as long as possible up to 1 minute

10 side lunges on each side (alternate sides)

Plank with alternating limb raises for as long as possible up to 1 minute

10 sumo squats

10 minutes cool down

 

Stationary Lunge – start with your back leg and front leg bent at 90 degrees. Rise straight up and then lower until your knee is a few inches from the ground. Keep the motion slow and controlled. Be sure to keep your back straight at all times!

Isolated crunches – use the abs to pull your shoulder blades off the ground.

Body Squats – Pretend you are going to sit in a chair with your knees bending no more than 90 degrees. Keep the back straight and control the exercise with your hips. Hips should go straight back as you are squatting. Knees should not go forward. Slow and controlled.

Plank – Keep your whole body in a straight line. Keep the abs tight.

Side lunges – start standing tall with your hands above your head. Take a big step to the side making sure both feet remain facing forward. The knee to the side you are stepping to should bend and the other leg should be straight. Bring your hands to the foot of your bent leg. Push off back to the starting position.

Plank with limb raises – Do a plank and without rotating your pelvis at all, raise one limb off the ground. Hold for a few seconds and then replace. Raise another limb. Continue through all your limbs.

Sumo Squats – Using a medium weight, start with a wide stance and your feet angled slightly outward. Holding the weight between your legs, lower your butt straight down until the weight touches the floor or you feel your upper body start to come forward. Return to starting position. Keep your back straight the whole time. Slow and controlled.

 

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