Extreme Squat and Wall Sit Challenge

Well folks, summer is pretty much over – at least summer vacation time is over.  And with that and the start of September just a day away I figured it was a good time to post a new fitness challenge for the new month.

And since jeans season is back (I refuse to wear pants (other than to work out) throughout the warmth of spring until the end of summer/start of fall – for at least 3 full months I am either in a skirt or a dress) I thought a good butt and leg workout would be fun and fitting.

I struggled with which Challenge I wanted to post – the Extreme Squat Challenge or the Wall Sit Challenge.  Because I love both.  And because I love both I said, “FB, you should post both.”  And that’s what I’m going to do.

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These are two great exercises that will work your butt and legs.  Squats are so good for you because you’re engaging your entire body (ankles, core, calves, thighs, butt, arms, neck) and it will definitely get your cardio up.  And the wall sit can help you strengthen your legs, thighs, and even your back.

Two important things to remember when you’re doing either of these exercises are to keep your chest lifted* and to not let your knees come too far over your ankles.  Performing these exercises wrong can lead to injury.

(*Keep your chest lifted means don’t round your shoulders or hump forward (don’t slouch!).  Your chest should be at the angle as if you were standing normally, keeping your neck aligned – as if you’re looking forward (which is a good move, especially for beginners).  When you squat your upper body should stay as normal in form as possible while your knees bend and your booty goes back.)

This guy is my hero! via

This guy is my hero!
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Keep in mind that the above squat challenge is the Extreme Squat Challenge and may be a little too intense for beginners.  If you want to do both challenges but don’t think you can handle the Extreme you have two options:  1) you could cut the Extreme in half (so, on Day 1 instead of 250 squats you would do 125 squats) or, if you still think that’s too much you could 2) try the original Squat Challenge I posted a while back.  My suggestion, if you’re just starting out with a workout program (or have knee issues) is to go with the original Squat Challenge.  After 30 days if you’re comfortable with the squats and feeling like a superhero then you could continue with the Extreme Challenge (it picks up at 250 which is where the original ends).

As always, these exercises can be done on their own or as part of fitness program/routine.

Good luck, have fun, and be careful.

~Fit Bitch

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New Year, New You

Hope everyone is enjoying their holidays.

We’re coming up to the start of a new year and I’m sure a ton of you, like me, are going to commit to some New Year Resolutions.

To kick off the new year I’m doubling up on a challenge and posting below the 30 Days Abs and Squat Challenge.

It seems that the 30 Day Ab Challenge and the 30 Day Squat Challenge have been two of the most popular challenges and the most searched….so, badonkadonk!  This challenge has them both.

As always, this challenge can be done on its own or as part of your regular workout regime.  Just be sure to take your rest days.

abs and squat challengeI’m really looking forward to the new year and what’s to come.  Wishing you all a Happy New Year!

~Fit Bitch

Spring Challenges

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For those of you who are looking for a little pre-summer toning workout ideas, I offer to you (again) the 30 Day Ab Challenge and the 30 Day Squat Challenge.

These are great little workouts and, if you combine them you’ll be working double time and double the muscle groups (which is great for burning more calories).

There are several options for doing these challenges: 1) Doing one or the other on its own 2) Doing one and incorporating it into your workout 3) Doing both Challenges together 4) Doing both Challenges and incorporating them into your workout. Whatever you choose to do is what’s BEST FOR YOU! Your body will let you know what it needs and what’s too much.

If you want to throw in a few other Challenges with these, simply go to the “Search” bar above and type in “Challenge” and you can pick your beast.

Have fun!

~Fit Bitch

Challenges Complete

Abs

I am happy ecstatic to report that today is my last day for the 30 Day Ab Challenge and the 30 Day Squat Challenge.  This is my second time around with both.   And I feel exuberant having completed them together.

My abs certainly don’t look like the photo (neither do my thighs, for that matter – but my ass is lookin’ pretty fine!) and that is something that I accepted upon starting the Challenges again.  They’re exercises, not magic.  But, that being said, my tummy seems smaller and my thighs are definitely stronger (which I really noticed in Barre class last week).  I feel proud.

I hope everyone who started these Challenges stuck with it.  Who’s with me for the October Push Up Challenge?

~Fit Bitch

30 Day Beginners’ Push Up Challenge

One thing I’ve never been very good at is push ups.  I don’t have a lot of upper body strength.  I never have.  In fact, my upper body strength sucks so much that when I was in the 3rd grade I was climbing trees with my brother and his friend and couldn’t hold myself up too long.  I fell 15-20 feet from the tree, landing on my tailbone, breaking it.  Needless to say, I’ve always wanted to improve this strength.

I’ve lifted weights for years and I’ve attempted as many push ups as possible.  And for a while I was able to do quite a few (for me).  But, I’m hoping with this Beginners’ Challenge I can improve (and continue to improve) the strength in my upper body and my ability to rock some push ups.

Since I am (thank GOD!!) on the last week of the 30 Day Abs Challenge and the 30 Day Squat Challenge I am going to begin the Push Ups Challenge on October 1st.  I am looking forward to it and I am looking forward to reporting my progress once complete.  Wish me luck.  (And I hope you join me.)

I'm not sure why this person is exercising naked but you do you and I'ma do me.

I’m not sure why this person is exercising naked but you do you and I’ma do me.

~Fit Bitch

 

I Want to Run like Phoebe

Remember that episode of Friends where Rachel went running with Phoebe and then was completely mortified because Phoebe ran like a Muppet off its Ritalin?

I love that episode.  I especially love that Phoebe is completely right.  I feel so exhilarated when I run that I often just want to take off like a bat out of Hell and bust my moves all over the place.

Last night I was at the gym and went for a 25 minute run to start.  It felt great.  It was nearly a week since my last run and I was determined to get it done.  Twenty-five minutes is all I could handle as the gym was 26 degrees (c) (which is about 78 degrees (F) – which means it was grossly hot and humid and a girl can only take so much.

I was at the gym for about 80 minutes in total and got in cardio and tons of strength – abs, legs, arms, back.   I started the 30 Day Abs Challenge and the 30 Day Squat Challenge again this month so I made sure to incorporate those exercises into the routine as well.  All in all it was a great night for exercise (which was only cut short by a visit from my dad) and I’m excited to get back there again tonight for a pre-workout before my Zumba class.

Since it’s the start of the month and Monday was a holiday, Zumba is my only class this week.  However, Barre Strength begins Monday night, followed by Yoga and Thursday night will be back to the regular routine of Zumba and Yoga.  And I’m looking into taking some kickboxing classes with my sister-in-law (who’s been after me to come to a class with her for years now).  My brother was a boxer when we were teenagers and I used to box and kick box with his boxing bag and gloves back then, but a serious kickboxing class is something I’ve yet to attempt.  Hopefully I can get to one class for the experience and then make the judgement as to whether I want to fork over the money and commit to another class.  I’m not opposed to joining more classes, I just want to be sure that it’s a class I really enjoy.  Right now, I’d like to get into another cardio class (so kickboxing might be for me) and more into yoga.

Happy September!

~Fit Bitch

 

30 Day Ab Challenge

Last month I participated in the 30 Day Squat Challenge (which you can find here) which I rocked right up until Day 24 when I was hit with the flu and wasn’t able to stand/walk/get out of bed/stop whining for my mommy for days on end and am still recovering.   I was very disappointed in myself for not being able to complete the challenge because I have always worked out sick and injured and this was the first time that literally felt I was unable to complete a task.  (Although, one day last week, when I felt I was able to start squatting again I resumed where I left off….but apparently the flu left me unable to do math because I overshot my squats and instead of doing 225 I did 265.  My ass and thighs were very sore the next few days.)

My new task is to complete the 30 Day Ab Challenge.

Ab Challenge

I was planning to start this challenge at the start of this month but, again, the flu hindered that.  So I will be starting it very soon – probably next week, if not sooner.  I want to be in full flu-recovery before I begin this challenge because I don’t want to fail again – and this challenge looks pretty intense.  And to be honest, my tummy is just not up for the task yet (although I have been working my abs in my workouts).  I’m hoping (HOPING) that I will be back to great health soon, hopefully by next week, but as I mentioned in an earlier post, at this point I’m wondering if this flu bug is something more.

Once I do start the Ab Challenge I will post about it and the results.  I can truthfully say that my thighs are tighter and stronger from participating in the Squat Challenge and my goal is to begin it again either mid-month or at the start of June (I like to have an even 30 days to work with), so here’s aiming for that.

~Fit Bitch

Better Than Nothing

Run

I’ve mentioned before that I don’t always feel like exercising.  Most of the time I’m game as hell but there are occasions that I’m not in the mood or just don’t have the time.  So I make time and get in the mood.

Even if all I can spare are 15 or 20 minutes.  It’s something.  And something is always better than nothing.

Last night was a busy night and I didn’t have a ton of time but I fit in 15 minutes on the elliptical, 190 squats (from the 30 Day Squat Challenge) and 15 minutes of (semi-intense) yoga (wait, is yoga supposed to be intense?).   By the end of it all I’d fit in more than a half hour workout.  And I felt good.

So, if you’re running low on time (or not in the mood) try to fit in a 20 minute mini-workout: a walk or run or bike or hike, yoga, weights, elliptical or stationary bike.  As long as it’s something.

~Fit Bitch

Avoidance

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Mondays and Thursday nights are usually my 3 hour gym sessions in the week.  Although I work out at least 6 days a week, Mondays and Thursdays I head straight to the gym after work.  I spend two hours in the actual gym and then do an hour-long intense Zumba class.  While in the gym I rotate between sets of cardio, weights and abs (and now, of course, incorporating squats from the 30 Day Squat Challenge).  Mondays and Thursdays I usually feel pretty accomplished.

But the last few days I’d been flip-flopping on whether to go last night (Thursday).  I have a pulled or strained muscle in my neck and it’s been giving me grief since the weekend so I thought maybe I should take some time to rest and recover…at the very least not spend 3 hours at the gym just irritating it.  So, after much debate with myself I ended up heading home last evening and working out there.  I was only going to do my squats and some yoga but I figured I could still incorporate some cardio into my session so I popped in the Pure Cardio DVD from Shaun T’s Insanity collection, avoiding 2 or 3 of the exercises to prevent further injury or irritation to my neck.  I also did 155 squats and finished my regime with a yoga video that worked my body but relaxed me as well.  When I had finished my workout I was sweating nicely.  And I felt good.

It would have been so easy for me to take advantage of a little bit of a sore neck and just plop down on my couch for the evening but I never want to get to the point where I’m making excuses not to exercise.   (Again, I don’t condone exercising with severe injury or illness and I’m not an expert.)  And to be honest, my neck feels a lot better today.

Happy Friday.

~Fit Bitch

Squat Challenge

Squats

In addition to my workout sessions I’ve been participating, this month, in the 30 Day Squat Challenge.

My boyfriend and I had seen it on Facebook and decided to go for it.  The first day wasn’t so bad.  50 squats is no biggie.  And, although I could feel a little soreness the next day, I felt good. It wasn’t until that night and the following day that I felt like I got hit by a truck.

Hey, I’m used to vigorous workouts and doing squats – I’ve completed Insanity twice – but I still felt quite a biit of stiffness and soreness after the first couple of days.  But it’s good.  It means that I worked it.  I made the effort and I continued.  Today is a rest day but last night I completed 140 squats while at the gym and even tho I’m feeling the burn and getting a work out with this challenge, I haven’t had that initial soreness again.

After last night’s 140 squats and 3 hour gym session, I woke up this morning with cramped calves so I am being smart and doing yoga tonight.  I am definitely looking forward to to stretching and bending and relaxing all the muscles I terrorized worked yesterday.

~Fit Bitch