Let’s do the combo challenge this week, not much originality here yet effective! Perform three exercises, three times each for one minute. Start by warming up, run in place or do jumping jacks for 3-5 minutes.

……………………………………………………Begin!

Push ups

Get on the floor and position your hands slightly wider than your shoulders. Keep your body in a straight line from head to toe without sagging in the middle or arching your back…start on feet and drop to knees if form breaks. Keep a tight core throughout the entire push up. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle. Exhale as you begin pushing back up to the start position. Don’t lock out the elbows; keep them slightly bent. hold at the top for a mini-break..do for one minute!

……………………………………………………..next…

Walls Sits

Stand in front of a wall (about 2 feet in front of it) and lean against it. Slide down until your knees are at about 90-degree angles and hold for one minute, keeping the abs contracted.

……………………………………………………..and…

Sit up crunches

Lie flat on your back with your knees bent and your feet
together flat on the floor and about 10-15 inches from your buttocks. Your hands should either be crossed on your chest, by your side, or cupped behind your ears. Without moving your lower body, curl your upper torso up and in toward your knees until your shoulder blades are as high off the ground as you can get them. Only your shoulder blades should lift–not your back. As you come to the highest point tighten and flex your abdominals for a brief second. Slowly lower yourself back to the starting position… continue for one minute.

Take a 30 second water break. Repeat the three exercises two times, for a total of three each. You should feel this challenge! Great accomplishment!

There is no Challenge more challenging than the challenge to improve yourself. — Michael F. Staley