Fit 50 Challenge

The “Fit Five” challenge will challenge you to complete five exercises. You can do these five in any corner of your home. While these are exercises you are probably familiar with, please take a moment and make sure you are using the correct form. When it comes to any exercise, form is very important. Proper form will keep you from getting injured and help you get the most out of each exercise. I don’t know about you but I don’t want to sweat a sit-up if I am not going to squeeze out every bit of benefit from each repetition. So, in addition to watching Coach Robb’s video on our “Fit Five Challenge”, here are the instructions below and your goal with each exercise challenge. The goals below are for a 50-year old woman who isn’t a hard-core exerciser. If you exercise more than a couple times a week, try doubling the goals. And if that’s still too easy…pat yourself on the back!

 

#1 Push Ups:  10 “guy” push-ups

  1. Kneel down on your hands and knees.  Walk your hands out underneath your armpits and place your hands slightly wider than your shoulders with your palms flat on the ground.
  2. Straighten your legs out and tighten your abdominal muscles (hint:  Visualize pushing your belly button through your spine).
  3. Once your core is tight and back flat, bend your elbows and lower your body flat until your elbows are bent at 90-degrees (no lower to avoid injuring your wrist).
  4. Remember to breathe in on the way down and breathe out on the way up.

 

#2 Pike Position:  Hold for 30 seconds

  1. Kneel down on your knees and hands; walk your hands out underneath your armpits and place your hands slightly wider than your shoulders.
  2. Place you forearms down on the ground
  3. Straighten your legs out behind you. (Hint:  visualize pushing your belly button through your spine).
  4. Once your core is tight and back is flat, hold this position as long as you can.
  5. If you don’t feel a “shake” in your abdominal muscles running from below your chest to your pubic bone, tuck your hips slightly until you feel the “shake”.

 

#3 Chair Dips:  10 repetitions

  1. Sit down in a sturdy chair (no wheels).
  2. Place your hands just outside your hips and firmly grasp the seat base to keep your hands from slipping off the side.
  3. Walk your legs out in front of you until your hips are one to two inches in front of the chair seat base.
  4. Slowly lower your body until your arms are bent at 90 degrees (no lower to avoid injuring your shoulders or elbows).
  5. Pause at the bottom.
  6. Push your palms into the chair and “lift” your body until your arms are almost “locked out”.
  7. Remember to breathe in on the way down and breathe out on the way up.

 

#4 Chair Squats: 15 repetitions

  1. Stand four to six inches in front of a sturdy chair.
  2. Stand with your legs directly under you and shoulder width apart.
  3. Looking straight ahead, lower yourself by bending your knees until your butt lightly touches the base of the chair.
  4. Once you lightly touch the seat, pause and stand back up (just short of locking your knees).
  5. Breathe in and breathe out.
  6. If you start getting dizzy, sit down and focus on deep, relaxed breathing.

 

#5 Military Spiders:  20 repetitions

  1. Begin in a push-up position.
  2. Push your hips into the air quickly.
  3. Bring  your right foot up under your right arm pit and back to the starting point.
  4. Do the same motion with your left foot (this makes it one repetition).
  5. Focus on pushing your hips in the air.

 

Now the legal stuff:  Before beginning any workout routine, best to consult with your doctor first.  This is meant as a fun and informative way to gauge your fitness.

How did you do?  Whether you thought it was fun or a “flail”, Coach Robb will help you reach your fullest fit 50 potential!

Stay tuned.