Tag Archives: Mini-Challenge

Wednesday’s Weekly Workout Mini-Challenge: Doubles

10 Nov

So far I’ve gone through 3 weekly workout mini-challenges: pull ups, squats and kitchen lifts (calf raises).  I hope some of you have taken part in them too!  It’s been an easy and not overbearing way to move a bit more throughout the day. 

I have a big challenge I’m working on that will kick off my 2nd year here on Get Healthy with Heather.  More on that fun challenge soon, but for now I’m going to combine 2 recent challenges for this week’s workout mini-challenge. 

I found the most benefit to come from the pull ups and squats.  The pull ups will stay at the bathroom station, but the squats will move to my kitchen station.  I like variety so having both of these going on for the next 7 days will be a fun change.

Doubles Workout Mini-Challenge

I set up my pull up bar in the bathroom door so every time I go to use the bathroom I have to do 2 pull ups.

I’ll switch between close grip pull ups and chin ups for a bit of variety.  Again I’ll try to incorporate a few wide grip pull ups because I have a never ending battle with those.

Check out the original post for modification to the pull up bar exercise.

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In the kitchen I’ve set up my squat station.  I put a note on my fridge that says –10 squats – so each time I go into the kitchen I do 10 squats.  Easy as that.

I’m leaving out my 10 lb kettlebell this time just because I don’t really have a place to put it in the kitchen.

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Make sure your knees do not go forward beyond your toes, so you’re really sitting back and down during this exercise.  Keep your core stable by contracting your abs.

This week will focus not only on one muscle group but multiple with the upper body pull up and lower body squat.

What challenge will you take on for the next 7 days?

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Wednesday’s Weekly Workout Mini-Challenge: Kitchen Lifts

3 Nov

I am 2 days in and half marathon training is going well.  Today I have sprints on the agenda and I’ll also be doing a quick 10 upper body interval workout this morning.  Should be a tough one I hope.

Did you follow along with last week’s squat challenge?  I hope so.  I had much better success with that, then during the prior week’s pull up challenge.

We’re going to move on and away from the bathroom too.  Instead of doing the mini-challenge each time I go into the bathroom, it’s going to be in the kitchen.  Since I cook a lot and mindlessly wander around in the kitchen I’ll be doing a lot of lifts I hope.

This week’s mini-challenge: kitchen lifts

I put a note on my fridge to do 10 kitchen lifts.  Anywhere I go in my kitchen I’ll see it.  I could only do the lifts when I open the fridge, but I choose to do them anytime I go into the kitchen.

Basically it’s a calf raise, but we’re calling it kitchen lifts today. 

You start standing flat on your feet.

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Contract your calf muscles and lift up onto your tippy toes.  If you want to make it even more challenging keep a weight near by and hold onto it while you do your lifts.

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I hope you join me in this week’s workout mini-challenge! 

I’m even going to try to do them at my work’s kitchen.  Every little bit helps me move more each day.

Wednesday’s Weekly Workout Mini-Challenge: Squats

27 Oct

I’m glad many of you liked the quick 10 minute interval workout and want to add it to your routine.  You can really get your heart rate up in just 10 minutes and kick you butt.

On Sunday when I was at home all day getting things done around the house, instead of doing a long workout in the morning, I decided to do that 10 minute interval workout in the morning, then another 10 minute workout in the afternoon. 

It was nice getting an energy boost throughout the day instead of at one time.  Just something else to try out. Smile

Last weeks workout mini-challenge was a pretty tough challenge to start out with.  Pull ups are definitely something you need to work up towards. 

This week’s mini-challenge: squats

For the next 7 days I wanted to choose something that anyone could do.  Squats are the perfect lower body exercise.  You can keep them pretty basic and use no weights as shown below.  Or to up the intensity add weights and go as deep as you can comfortably with proper form.

Make sure your knees do not go forward beyond your toes, so you’re really sitting back and down during this exercise.  Keep your core stable by contracting your abs.

Squat 1Squat 2

Once again I’ll be doing the challenge before heading into the bathroom.  I’ve decided to do 10 reps each time I go in.  I also put my 10 lb kettlebell next to the door so that I can add weights if I choose to.

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Want to join in on the mini-challenge?  I hope so!  Share your goal for this weeks challenge in the comments.   I’m cheering for you!

Wednesday’s Weekly Workout Mini-Challenge

20 Oct

Since I am trying to keep myself more active at work throughout the day (which has been going well!), I decided that I wanted to take it to the next step at home as well.

I’ll be coming up with little weekly challenges that just get me moving more at home when I am there. It will probably be a single exercise each week, and it will change each week.

I hope many of you join me in these mini-challenges. They will last from today (Wednesday) till Tuesday. Next Wednesday there will be a new mini-challenge posted.

I didn’t come up with this weeks’ mini-challenge on my own though so I can’t take credit. I read about the idea on bodyrock.tv and decided it would be a fun thing to implement.

This week’s mini-challenge: pull ups (or a modified exercise)

I really don’t want to lose my pull up ability I gained with P90X, so this week will keep me on track with that.

I’ll be setting my pull up bar in the bathroom door so every time I go to use the bathroom I have to do 2 pull ups. I chose 2 because I know that will end up being a lot after a day of being home, or even a lot in just the mornings as I go in and out of the bathroom getting ready for work.

I’ll switch between close grip pull ups and chin ups for a bit of variety.  Maybe a few wide grip pull ups because I do need to work on those.

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If you don’t have a pull up bar at home you can use bands. Click here to read how to use resistance bands like you would a pull up bar.

If you don’t have either of those at home you can choose a different back exercise. Maybe you do supermans or an overhead ball throw. It’s not so much about the pull up specifically, it’s about moving that extra little bit.  Make sure to put something near your bathroom door to remind you that before you go in you must do this exercise.

Supermans: Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower. Alternate arms and legs as an option.

Overhead ball throw shown in circuit 5, click here to see.

Want to join me? Leave a comment so I know you’re in and what you’ll be doing. We’ll keep each other motivated with this mini-challenge. I’ll try to keep track of how many I do each day.  So far it’s already 4!  It will probably be a ton over the weekend… I drink a lot of water!

I’ve really enjoyed reading about the different types of exercise you all like.  Keep the giveaway entries coming!