Hot Rod Serious Talk #25

Challenges for Week of October 21!

Sunday Challenge:

Set weekly goals!

_______________________________________________

Monday Challenges:


Challenge 1 – Exercise Abs

Choice #1 Abdominal Flutter Kicks



Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do the work and to keep your abs constantly contracted throughout the exercise.

10 reps (list how many you do)

Choice #2 Abdominal Butt Raises



Start in a pushup-like position with your elbows and forearms flat on the ground and your legs stretched out straight, keeping your knees off the ground. Lift your butt upward, putting the emphasis on your abs to do the lifting. Return to the start position and repeat.

25 Reps (list how many you do)

Choice #3 Oblique Crunches



Lie flat on your back on a mat with your knees bent and your feet flat on the floor. Place your right hand over your right ear. Crunch your midsection up and across, trying to touch your right elbow to your left knee. Concentrate on contracting your midsection throughout the movement. Slowly return to the starting position and repeat.

20 Reps per side (list how many you do)

Challenge 2 – Drink a minimum of 10 glasses of water!! How many can you drink? Lets get floating down that river!


Challenge 3 – Get to know your team

If you could try any form or exercise that you haven’t tried yet, what would it be and why?

_______________________________________________

Tuesday Challenges:

Challenge 1 – Exercise Glutes

Choice #1 Lying Butt Bridge



Lie flat on your back on a mat with your knees bent pointing up to the ceiling and your arms at your sides. Simply raise your pelvis up toward the ceiling to a point where your body will be at a about a 45 degree angle relative to the floor. At the top of the movement, be sure to really flex your butt for a one-count. Return to the start position and repeat.

25 reps (list how many you do)

Choice #2 Body Weight Glut Kickbacks



Get on your hands and knees on a mat on the floor with your back parallel to the ground. In a controlled motion, thrust one of your feet backwards as though you are kicking like a horse. Be sure to really flex your butt for a one-count when your leg is fully extended back behind you. Return to the start position and repeat with the opposite leg.

20 reps per leg (list how many you do)


Challenge 2 – Post a blog about what started you on your weight loss journey.


Challenge 3 – Get to know your team
Which exercise do you love to do and which do you hate the most, and why?

_______________________________________________

Wednesday Challenges:

Challenge 1 – Exercise Chest

Choice #1 Isometric Chest Presses



You can either stand or sit (with your back upright) to perform this exercise. Simply clasp your hands together and push them together as hard as you can for at least 10-15 seconds, focusing on completely flexing your pec muscles the entire time. Relax and repeat.

25 reps (list how many you do)

Choice #2 Knee Pushups



Start this exercise in regular push up position, but with your knees down on the mat. You should be facing down with arms extended, and torso straight.

Inhale and slowly lower your body towards the mat bending your arms. Make sure to keep your abs firm.

Hold for 2 seconds, exhale, and return to start position. Finish intended reps.

10 Reps (list how many you do)

Choice #3 Modified Pushup



20 reps (list how many you do)

Challenge 2 – Add 30 minutes cardio or an extra mile to your walk!


Challenge 3 – Get to know your team

Have you always had weight issues? When did they start for you?

_______________________________________________

Thursday Challenges:

Challenge 1 – Exercise quad/hamstring

Choice #1 Straight Leg Knee Lunge



Start having one leg bent in front with your foot flat on the floor. Your other leg should be bent behind you with your shin resting on the floor. Your torso should be straight, and your hands resting on your knee.

Inhale, as you slowly push your hips forward, stabilizing your leg with your hands. Hold for 3-5 seconds, return to start position, and switch legs.

Do 2 sets of 10 per leg (list how many you do)

Choice # 2 Forward Lunges



Start this exercise with your feet 6 inches apart from each other, and your toes pointed forward. Make sure to keep your back straight. Once in position, step forward with one leg and lower your body to 90 degrees for both knees. Keep all your weight on your heels without letting your foot to go past that imaginary line. Push back up to the starting position to complete one rep.

2 sets of 10 per leg (list how many you do)

Choice #3 Walking Lunge with High Knees


Standing straight with feet slightly apart, have your hands at your sides or on your hips. First step is to move into a lunge position with your front knee at
90 degrees and hold for 1 sec. Then, move into a knee high with your other leg, also now at 90 degrees. Now, back to a standing position and repeat with the opposite leg.

4 sets of 20 per leg (list how many you do)


Challenge 2 – Send a booster to a new teammate!


Challenge 3 – Get to know your team

What is your favorite song, what does it mean to you and why?

_______________________________________________

Friday Challenges:

Challenge 1 – Exercise

Challenge each other to work out! Choose an exercise to challenge the team to!

Challenge 2 – Send a reminder to teammates to weigh in!!!

Challenge 3 – Get to know your team

What is your favorite diet snack?

_______________________________________________

Saturday Challenges:

Challenge 1 - Exercise (glutes)

Choice #1: Bridges



Start this exercise by lying flat on your back on a mat. Legs should be bent to a 90-degree angle, feet flat on the floor. Arms should be out to the sides, palms facing upwards.

Inhale and extend hips upwards keeping your back straight and your abs tight. Hold for 2 seconds at the top, making sure glutes are fired, exhale and lower.

Repeat 25 times (list how many you do)

Choice #2 Free Standing Squats



Start this stretch with feet shoulder width a part, push your butt back, knees bent, and arms straight out in front of you. Once in this position, slowly bend your knees, and push your bum towards the floor as if to sit on a chair. Make sure to keep your torso straight, and that you do not strain your back. Slowly rise, and return to starting position.

2 reps of 10 (list how many you do)

Choice #3: Back Leg Raises



Start this exercise sitting on a mat on your hands and knees. Lift your right leg up behind you so that it is bent at a 90-degree angle. Your foot should be flat and facing the ceiling.

Move your leg up about a foot from this position, hold for 2 seconds and bring it back to 90 degrees again. Switch legs to complete one rep.

Repeat 20 per leg.

Challenge 2 – Post in the cheer thread!

Challenge 3 – Get to know your team

List 3 of your favorite work out songs!