Take the 100′s challenge!

What is the 100′s challenge ?

• Last week we did 50 squat jumps a day, the week before we did 50 push ups a day for a week!
• This week we’re combining the two challenges for one week! If you’ve already been doing the challenge daily, this will only take an extra 2 minutes 5 times a day!

How do you do it ?

• Several times throughout the day (or just when you remember) squat down and jump up 10 times then drop and give me 10 push ups! There is no need to do them all at once – split them up! But at the end of the day, you can walk away and say you did 50 squat jumps and 50 push ups! If this takes you 4 minutes to complete your sets, you’ve added 20 minutes of total body, physical activity to each day without giving it a second thought! And who said they didn’t have time to exercise!?
• Try 10 when you wake up, 10 when you get out of the shower in the morning, 10 when you get in from work, 10 after you put the kids down and 10 before bed – or whenever works for you! Have fun!

Proper Squat Jumping Form

Squat down and jump up raising your hands over your head as if you were tossing a basket ball into a net and then come back into your squat position. Be sure to keep your knees in line with your second and third toe and your weight behind you (and in your heels).  Hold your squat for 2 counts and repeat. Each time you come back into your squat, have a look down at you feet. Make sure those toes are pointed forward and check in to make sure your weight is behind you (as if you were going to sit down in a chair)

PROPER PUSH UP FORM

Lie facing the floor and place your hands wider than shoulder distance apart. Keep your core activated to protect your lower back throughout this exercise.

Either:

• A) Lift yourself up onto your toes and your hands. Make sure to form a straight line from your heels to your head. You do not want your lower back to sag or your buttocks to rise.
• B) Lift yourself up onto your knees and your hands. Make sure to form a straight line from your buttocks to your head. You do not want your lower back to sag or your buttocks to rise.

I both instances, make sure the weight of your body is being pushed through your chest. Push up so that you have full extension in your arms, and then bring yourself as close to the ground as you can without touching.

Be sure to write in and let me know how the challenge is going!