1) Wall Touches- Stand with feet shoulder-width apart, bend legs just a bit and jump up and tap the wall at arms length.

2) Wall Sits- Stand in front of a wall (about 2 feet in front of it) while leaning your back against it. Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, hands at your sides.

3) Wall Pushups- Lean against wall, hands shoulder-width apart, and feet together. Keeping your body straight, tight core, squeeze buns and slowly lower until your chin touches the wall. Push back to starting position and repeat.

4) Wall Crunches- Lie on your back, place your feet on the wall bend knees and hips at 90-degree angles.  Tighten your abdominal muscles while raising your head and shoulders off the floor. Hold for three deep breaths.  Relax your neck and shoulder to avoid strain. Down to the start position and repeat.

Do you want to give the Wall Exercise Challenge a try?

Thank you to my wife Trisha for demonstrating the exercises! She did fantastic didn’t she!

*modify by either increasing or decreasing your times.

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When someone tells me there is only one way to do things, it always lights a fire under my butt. My instant reaction is, I’m going to prove you wrong!- Picabo Street

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Mountain Climbers

1-Get in the basic push-up position with your arms in line with your chest and your legs extended outward.
2-Rest on the balls of your feet while bringing one leg forward to your chest and back to its original position. Keep the other leg tucked during the forward and back movement of the leg.
3-Your bent leg and hands should carry the weight of your body. Hold your head up during the back and forth leg movements.
4-Repeat the motion in Step 2 rapidly, alternating one leg forward and one leg back.

Start with 60 seconds followed by 50 seconds next 40 seconds to 30 seconds. Work your way back up the ladder to finish at 60 seconds! Can you do 2-3 sets? Set a goal and go for it!

Ready? Let’s start the metabolism!

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Exercise: you don’t have time not to

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Useful sites:Mountain Climber Video ; Speed and Agility

The Burpee Revisited!

This exercise brings on results! Some call it a squat-thrust, in my world it is a Burpee! It is an exercise requiring strength, flexibility, balance, endurance, and explosiveness, the Burpee is one exercise that can pretty much do it all.

Warm up for about 5 minutes with jumping jacks or run in place.

Ok….here we go!

.1- Stand with your feet shoulder width apart with your hands raised over your head. Now squat down and place your palms on the floor by your feet.
2- Kick both of your legs back so that you’re in push-up position.
3- Bend your elbows and lower your body until your chest touches the floor(Optional, more advanced).
4- Push yourself back up.
5- At the end of the push-up, quickly pull both knees into your chest while keeping your hands on the floor. You’re jumping back into the squat position of step one.
6- Stand straight up by straightening your legs and throwing your hands in the air over your head. You’re now in the position that you started in.

You can can add to the challenge by jumping into the air as you stand up.

Start with 10 Burpees followed by a 30 second break, if you think you are ready do 30 seconds of jumping jacks instead of taking a rest! Next do 9 Burpees, followed by either a 30 second break or 30 seconds of jumping jacks…..do this all the way down to one and if you are up for a serious challenge work your way back up to 10!

Will you join me?

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Movement is a medicine for creating change
in a person’s physical, emotional, and mental states. -Welch

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4 times through each set….READY? Let’s go!

Lunge- 30 seconds each leg This exercise works the quadriceps(thigh muscle).

1- Stand with your feet together, head up and looking straight ahead.
2- Take a long step forward with one foot, making sure this leg is at a right angle (keep knee bend behind  your toes), and bend the knee of your back leg until it’s as close to the floor as possible.
3-Hold this position for a second then slowly push back to a standing position.
4- Repeat with the alternate leg going forward (Slow and controlled movements).

Heel raise- 60 seconds This exercise works your calf muscle (back of lower leg).

1-Stand with the balls of your feet on a step – use a wall or handrail for balance.
2- Slowly rise up on your toes, pause for a second or two, and then down.

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Side leg lift- 30 seconds each side works the outside muscle of your leg(Abductors)

1-Lying on your side, slowly lift your top leg as high as you can while keeping it straight, and then gradually lower it.
2-Lie on your opposite side to work the other leg in the same manner.

Inner thigh muscle (Adductor)-30 seconds each side

1-Lie on your side, crossing and slightly bending your top leg over your bottom one. Be sure not to let your hips roll back -stay aligned on your side.
2-Slowly lift your bottom leg as high as you can and then lower it gradually.
3- Repeat with your other leg.

Give it a go…Yes? Try for four times through!

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For you that need more of a challenge ( Bobbi ! ) add weights and increase your time and number of sets.

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You can only go as far as you push!

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1. Stand in front of a wall (about 2 feet in front of it) and lean your back against it.

2. Back up against the wall, slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, hands at your sides for 35 seconds. Come back to start and repeat with an increase to 45 seconds, then 55 seconds and finally to 65 seconds.

Please go at your own pace and if necessary start out at less hold times. If you are looking for a greater challenge  try the hold with one leg and increase the hold times.

…………………………………………………You can do it!

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Challenges are what make life interesting; overcoming them is what makes life meaningful.

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Tummy Exercise One

-Lie on the floor, put pillow under your lower back for support.
-With your ankles together raise your legs into the air about 12 inches off of the ground.
-Tighten your abs and squeeze your buttocks.
-Breathe in as you slowly spread your legs outwards.
-Hold for a count of 5 seconds
-Breathe out as you slowly bring your legs together.
-Do 5-10 then lower your legs to the ground and move onto exercise 2.

Tummy Exercise 2

(This exercise is known as a Bicycle Crunch)

-Stay on your back. Hands behind your head.
-Raise the left knee perpendicular to the floor while the other leg is stretched out.
-Slowly lift your upper body and bring the right elbow to touch your left knee.
-Alternate this procedure by bringing the left elbow to the right knee.
-Repeat this procedure for minimum twenty times in a pedaling motion.

Repeat both exercises 3-5 sets!

Some tummy burn is a good thing! Yes?

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You’ll know your limits until you try to extend them and even then, one has to break out of his/her comfort zone to appreciate that effort. -Dansky

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Repeat BOTH exercises 3 times for a total of 4! Keep smiling!

A few minutes is all it takes. You have a few minutes for you!

Take care of your body. It’s the only place you have to live. -Rohn

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Do you have 20 minutes?  Sure you do…let’s go!

1-Run in place – 3 minutes (run the stairs for a tougher challenge)

2-Mountain Climbers – 30 seconds (increase to 60 seconds for more difficulty)

3-Jump Squats -  30 seconds (hold hand weights for a more intense challenge)

4- Wall sits – 1 minute (hold arms out in front to increase intensity)

One minute break. Repeat 1-2 times.

Ready to join? You deserve to feel good!

Go drink a glass of water. Water is an ally. Water helps your body run at its best performance -Stephanie Quilao

Thanks for the quote Stephanie!

Here is my challenge. Do the following 6 exercises in a row, no break in between:(optional-I like to do a hard 1-2 mile run prior)

1. 30 squats
2. 15 push ups
3. 30 second wall sit
4. 25 jumping jacks
5. 30 second plank
6. 15 Burpees

Take a 1 minute break and repeat it 2 times!

*modify if necessary!*

If you are looking at revving up your metabolism this will do the trick! Will you join me?

………….“Obsessed is just a word the lazy use to describe dedicated.”

Run in place for 3 minutes…..get the heart rate up.

1) 10 push ups…start on toes go to the knees if necessary.

2) 25 squats…get the booty down as far as you can!

3) 30 second Planks…rotate from elbows to hands

4) 15 dips…back to a chair and dip away!

5) 30 seconds of jumping jacks….try a minute if you feel ambitious!

Repeat 2-4 times and you will surely have thawed out a bit along with burning some calories!

(keep your water bottle close by!)

Remember! NEVER, NEVER, NEVER, NEVER give up on your journey!