Friday, May 24, 2013

Week 1- Strengthen Your Core by, Discover Your Happy

I am way excited to feature today's guest blog post by Discover Your Happy. Discover Your Happy is one of my favorite blogs.  It was started by 3 inspiring mom's. All 3 were very active in High School, College, and still today as they find ways to encourage others. They have healthy recipes, workouts and tips.



We know it is coming up on racing season, summer, etc. so be sure to at least make sure you are doing something to keep your core strength. Core strength is essential to everything we do. When we think core, we normally think abs. However, core is abs, back, glutes, hip flexors...all the central parts of our body that controls so much of our movement. This challenge will help you to continue to strengthen your core!
 



 
So we put together an ab/squat challenge. These squats can be done with your own body weight or if you want to give yourself a challenge for all or some of them, pick up some hand weights to add some weight to your squat. It is set up as 6 days on-1 day off. So figure out whatever day you want as your rest day and start accordingly.
 
Day 1: 15 sit-ups, 15 push-ups, 20 sec plank, 50 squats
 
Day 2: 15 sit-ups, 15 push-ups, 30 sec plank, 55 squats
 
Day 3: 15 sit-ups, 15 push-ups, 30 sec plank, 60 squats
 
Day 4: 20 sit-ups, 15 push-ups, 30 sec plank, 70 squats
 
Day 5: 20 sit-ups, 15 push-ups, 35 sec plank, 75 squats
 
Day 6: 22 sit-ups, 17 push-ups, 35 sec plank, 80 squats
 
Day 7: REST
 
Day 8: 25 sit-ups, 17 push-ups, 40 sec plank, 85 squats
 
Day 9: 25 sit-ups, 17 push-ups, 45 sec plank, 95 squats
 
Day 10: 30 sit-ups, 17 push-ups, 45 sec plank, 100 squats
 
Day 11: 30 sit-ups, 17 push-ups, 50 sec plank, 110 squats
 
Day 12: 35 sit-ups, 17 push-ups, 55 sec plank, 120 squats
 
Day 13: 35 sit-ups, 17 push-ups, 55 sec plank, 125 squats
 
Day 14: REST
 
Day 15: 40 sit-ups, 20 push-ups, 1:00 plank, 130 squats
 
Day 16: 40 sit-ups, 20 push-ups, 1:00 plank, 135 squats
 
Day 17: 45 sit-ups, 20 push-ups, 1:10 plank, 140 squats
 
Day 18: 45 sit-ups, 22 push-ups, 1:15 plank, 145 squats
 
Day 19: 50 sit-ups, 22 push-ups, 1:20 plank, 150 squats
 
Day 20: 50 sit-ups, 22 push-ups, 1:25 plank, 155 squats
 
Day 21: REST
 
Day 22: 50 sit-ups, 25 push-ups, 1:30 plank, 160 squats
 
Day 23: 55 sit-ups, 25 push--ups, 1:35 plank, 165 squats
 
Day 24:  60 sit-ups, 25 push-ups, 1:40 plank, 170 squats
 
Day 25: 60 sit-ups, 27 push-ups, 1:45 plank, 175 squats
 
Day 26: 65 sit-ups, 27 push-ups, 1:50 plank, 180 squats
 
Day 27: 70 sit-ups, 30 push-ups, 1:55 plank, 190 squats
 
Day 28: REST
 
Day 29: 70 sit-ups, 30 push-ups, 2:00 plank, 195 squats
 
Day 30: 75 sit-ups, 30 push-ups, 2:00 plank, 200 squats
 
Doing this each day will take about 5-10 mins. I actually do them most days right before bed. This may not be the best time but I have found what works for me. And what is even better, is most nights my husband will join in with me to work on his core strength as well!!!
 
Doing it every day will help get the results you are looking for!
 
By Discover Your Happy
 
 
 
 Thanks so much for sharing this with us! I love this and am starting today myself. Keep in mind not to strain your lower back. Your abs and lower back have a connected relationship. Your back will "pick up the slack" where your core/abs can't. There's a line between pushing yourself and hurting yourself. The more you do this and strengthen your core, the less work your back will need to do. I am excited to add this to my daily routine. Which will most likely be those only few quiet moments I get alone- in the bathroom.  Yup 10 minutes before hopping in the shower is a great time to do it for me. Thanks again  for the guest post!    **Jennifer**
 

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