Challenge Day Eight

Alright, alright, alright! BONUS POINT: Who said that line and in which movie?? 

How did your wall squats to today? Did you feel the burn?  Tomorrow we are going to give your arms a good little burn as well. Biceps and triceps can be worked in a variety of exercises, many of which you are probably familiar with. Tomorrow's challenge consists of 21s for your biceps and overhead extensions for your triceps. 

For the 21s, do 2 sets. Use a weight that will challenge you but you will be able to complete both sets while maintaining proper form. Here are the details of 21s. 

https://m.youtube.com/watch?v=zTPso5wTS8E&autoplay=1&desktop_uri=%252Fwatch%253Fv%253DzTPso5wTS8E%2526autoplay%253D1

For overhead extensions, do 3 sets of 12. Again, use a weight that will challenge you while maintaining form and completing all three sets. Be sure to rest between sets. 

https://m.youtube.com/watch?autoplay=1&v=nRiJVZDpdL0&desktop_uri=%252Fwatch%253Fv%253DnRiJVZDpdL0%2526autoplay%253D1

Happy Tuesday! 

BE BOLD! BE YOU! 

Challenge Day 7

All right! It's time to up the intensity on our challenge. Tomorrow we are going back to working the legs. Remember that squat form you perfected last week?  Well we are going to add to it. 

Using that perfect for, your challenge is to do stability ball assisted wall squats WITH weights. And you are going to do them to failure. For some, that might mean 10. For others it might mean 30. The number doesn't matter. What matters is that you challenge yourself while keeping the correct form. 

Here's what it looks like...

Remember that form is key but you want to challenge yourself. You might want to try a heavier weight with less reps or lighter weight for more reps. 

Have a great Monday! 

BE BOLD! BE YOU!! 

Challenge Day Six - Rest Day

One of the most important things to remember when you start a new workout regimen is that rest days are a must. Even with a workout program like this one, its important to give your body time to recover. That is especially true if you haven't worked out in a long time, if ever. 

Since tomorrow (Challenge Day 6) is Sunday, we will make it a rest day as well. Now, that doesn't mean you can lie around on the couch all day eating Bon Bons and watching TV.  You can do what we call Active Rest: go for a short walk, play with your kids, go sledding or anything else that gets you moving but is not overly-taxing on your body. 

I will be doing some yoga before the big game and then will be watching the Golden Globes to,or row night. I might try to get some work done in between all of that! Whatever you do, enjoy your day.  We will start to increase the intensity of the daily,challenges starting Monday so be good and rest up! 

BE BOLD! BE YOU! 

Challenge Day Five

How did your jumping jacks go? I hope you broke a little sweat with them. 

Tomorrow we are going to focus on the back, primarily, though it will be a little arm workout as well. We are going to do one of my favorite exercises...bent over dumbbell rows.  

http://exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

Start with a light weight and do 6-8 on each arm. Let me know how it goes. 

Oh and I got cleared by the surgeon to start doing upper body exercises so now I can join you in the daily challenge!! 

Have a great Saturday. 

BE BOLD!! BE YOU!! 

Challenge Day Four

We are taking it back old school for tomorrow's challenge. Remember in grade school P.E. doing jumping jacks? Yep.  We are going back to our 5th grade self for Friday's challenge. 

15 jumping jacks. That's it. But I promise you will get your heart pumping pretty good. Jumping jacks are a great way to get every single major muscle group in your body moving, challenging your cardiovascular system and burning more calories faster.  15 may not seem like a lot but remember, we are only on day 4. I promise you the challenges will get harder as we go so take advantage of the easier ones while you can :-) 

If doing full-out jacks are too difficult for you, don't worry. You can modify them but simply stepping out with your right leg as your arms come up then step together as arms come down.  The step out with left leg/arms up and back/arms down. Keep doing that for 15 on each leg. 

Good luck! Remember to check in and let me know how it goes! 

BE BOLD! BE YOU! 

Beckley fitness Challenge Day Three

Hello!! As promised, I am posting tomorrows challenge tonight.  Tomorrow is upper body day. I'm going to ease you into the really fun upper body workouts with the simple shoulder press.  This really is one of my favorite exercises because when I look in the mirror and see the results, I feel like a badass!  

So for tomorrow, I want you to do 10 shoulder presses. I want you to do them with weight as well. It doesn't haven't to be a heavy weight. Even just a (full) water bottle in each hand. Again, focus on the correct form. 

Keep your arms at 90 degrees when you bring them down and bring the weights together at the top. If you have resistance bands, those are a great added challenge. 

As always, keep your abs and glutes tight during the entire 10 reps. Don't lock your knees but keep legs straight. 

BONUS POINT: You will get an extra bonus point for taking a picture and posting one of your healthy meals or snacks tomorrow (January 9th). This is your motivation to eat healthy :-) You must post the pic in the comments here, on the Beckley Fitness Facebook page or email it to me at info@beckleyfitness.com to earn your bonus point. 

Have a great Thursday!  

BE BOLD!! BE YOU!!  

Challenge Day Two

So how did your first day go?  I hope you were successful with your 10 minutes of walking. 

I realized this morning that there may be some of you who workout in e morning before I post the challenge. This is what happens when you are to allowed to workout like normal...you forget that you prefer morning workouts and others do as well. So, I vow to post the next days challenge the night before. 

That being said, today's challenge is a bit late!  I apologize for that. 

Today's challenge is to do 5 squats. I know it's not much but as I said at the beginning of this challenge, the goal is to get you started and ease in to working out. I want you to really focus on form. This is true for those of you who are more advanced. The most important thing with form in squats is that your knees should not go beyond your toes. Here are a couple pictures to help you. 

So start with 5. You can do them with or without weights. Remember to focus on your form. 

Beyond the obvious benefits of squats (leg strength), there are other muscles that benefit. 

Remember to keep your abs and glutes tight the whole time. 

Good luck! 

BE BOLD! BE YOU!!