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Tuesday, June 9, 2009

300 Challenge!

I want to challenge EVERYONE to do a 300 workout. Here's how it works:

If you can breath, then you can do this. Pick 6 exercises that will challenge your total body and do 50 repetitions of each. You may rest within the exercise, but have to transition quickly to the next without any rest. Your goal is to do the exercises correctly & efficiently. You have to pick exercises that fit your activity level. Example: If you have a fully functioning, able body, clean bill of health from your doctor, no limitations, and have been exercising consistently for at least two weeks, then you can try this after a sufficient warm-up:

#1 - 50 Box Jumps - find a box or step that is sturdy that stands about 12 inches off the ground and lightly hop on top of the box continuously.

#2 - 50 Pushups - Place hands at chest level, body in alignment from the base of your head to your tail bone. Abs are tight, slowly lower your body down towards the ground forming a 90 degree angle with your elbows, then slowly press away from the ground breathing out while returning to start position.

#3 - 50 Situps - Place hands across your chest, knees together, & feet supported by a partner or a sturdy object. Sit up using your abdominals, touch elbows to your knees, then slowly roll back down to start position. Relax your neck by pretending to hold an apple between your chin and chest. Try to keep your head off the ground throughout the exercise only coming down to your shoulderblades.

#4 - 50 Jumping Jacks - Alternate jumping your arms & legs simultaneously away from your body and back in. Your body should form an X while your arms and legs are away from your body. Your body should from an I while your arms and legs are in.

#5 - Split hop lunges - Place one leg in front with the other behind, both legs forming 90 degrees. Continuously switch your front & back legs to complete the set. Makes sure your knees do not pass your toes and your body is moving up & down as a horse on a carosel would move.

#6 - Supermans - Lie on your stomach with arms & legs reaching in opposite directions from your shoulders and hips. Keep head in alignment with spine throughout (meaning don't lift your head up towards the ceiling, you should be looking straight down at the floor). Slowly lift and lower your arms and legs simultaneously continuously to complete the set.

For those who are just starting out, here is what I recommend.

Try Walking for 5 minutes.

#1 - 25 Squats - Start off by sitting in a sturdy chair. Stand up and sit down. Keep knees from traveling past your toes with ankles, knees, & hips in alignment.

#2 - 25 Modified Pushups - See Pushup instructions above only you will remain on your knees throughout the exercise.

#3 - 25 Crunches - See Situps above only lift yourself half way up not touching your knees. Press your navel towards your spine and your bottom ribs towards your hips.

#4 - 25 Jumping Jacks - See instructions above. If you can't jump, then alternate stepping side to side instead.

#5 - 25 Alternating Back Lunges - Start standing with feet together, step one foot behind forming a 90 degree angle with both knees. Slowly step back to start position and repeat on other leg. MAke sure knees do NOT travel past your toes.

#6 - 25 Supermans - See instructions above.

I hope you will all consider trying something new everyday to better your health. If you do my 300 Challenge, leave a comment with how long it takes you to complete one round. For who enjoy a little extreme sadistic exercise, try doing it twice!

For those who need an extrinsic motivation other than the awesome benefits that come from exercise: The first who can get 5 people to try this and leave a comment telling which comment you did along with the names of people you helped motivate today will recieve a $5 gift card to Braum's to get you some fresh produce!

4 comments:

Kayla said...

I'm one that needs motivation and braums is great motivation. However, I could barely read the overwhelming list I would have to do to get the icecream. If it was do this and be the first to comment...I so would have done that for icecream (not produce!!)

Tara Hobbs said...

I had the same thought as Kayla. Who buys produce at Braums? :-) I will do some sit ups on the beach next week!!

Krystle OBryan said...

Hey thanks for the nice comment!! Good luck with the move!

Nate said...

How many days a week do I do this workout? Offset it with cardio and do it every-other day?