Strickland Fitness

Challenge #11

Emphasis will be on legs and abs…topped off with a little cardio. Workout A is for beginners and workout B is for the more advanced. Here are the exercises and at the bottom you will find the workouts. After you have done it, put a check in the box for Oct. 22nd. Great Job!!!! This workout was done at the beginning…so think about adding a little speed to the exercises as well as the cardio. Push yourself and see if you are doing better at these than in the beginning.  And for workout A, I took out the rest between the exercises!!!

1 Leg Squat

This exercise is great for targeting the gluts and quads while working on strength and balance. Raise your left leg out in front of you so your left hip and knee are bent at 90 degrees. Standing only on the right leg, slowly lower yourself bringing your hips behind you. Only go down about a quarter of the way. Press through your heel to raise yourself to the starting position. Concentrate on not letting your right knee collapse in towards your left leg. Your knee should stay directly in line with your foot.

Jump Squats

Starting in a standing position, lower yourself into a squat position with your knees bent no more than 90 degrees. Once you reach your squat depth, immediately explode up jumping up as high as you can. Land softly and immediately lower yourself into the next one.

Isolated abdominal crunches

Lying on your back with your feet flat on the floor and your knees bent at 45 degrees, place your hands flat on your thighs. Concentrating on contracting your abdominals, use your abs to pull your upper body off the floor while sliding your hands up your thighs towards the top of your knees. Your upper body should only go high enough that your shoulder blades clear the ground. Lower back to the starting position.

Pelvic Lifts

This exercise works the gluts, hamstrings, and the lower back. Lying on your back with both feet on the ground and your legs bent at 45 degrees, press through your feet on the floor raising your pelvis off the ground. You should raise it until you have a straight line from your head to the tip of your bent knees. Lower your pelvis to the ground and then raise again. Concentrate on activating the gluts while going through the motion. You can add intensity to this by extending 1 leg out to straight while holding your pelvis up. The next step would be to raise and lower your pelvis with 1 leg while the other leg is in full extension.

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.

Cardio

20 minute run

 

Workout A

12-15 one leg squats

Rest for 15 seconds

10-12 jump squats

Rest for 15 seconds

20-25 isolated abdominal crunches

Rest for 15 seconds

12-15 pelvic lifts (both legs on the ground)

Rest for 15 seconds

30 second plank

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

At the end of all the series, do 20 minutes of cardio on your apparatus of choice with your heart rate between 50%-65%.

 

Workout B

Try not to rest between exercises

15 one leg squats

12 jump squats

25 isolated abdominal crunches

15 pelvic lifts (try doing it with one leg)

Plank for as long as you can up to 1 minute

Rest for 1-2 minutes and return to start of series. Do the entire series 4-5 times depending on exhaustion level.

At the end of all the series, do 20 minutes of cardio on your apparatus of choice with your heart rate between 65%-80%.

 

 

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Posted in October Challenge