7 Day Body Weight Challenge
Welcome to January!! As part of this week’s Tick the Healthy Box we will aim to complete a ‘7 Day Bodyweight Challenge’. It’s an opportunity for you to include some strength work into your day & requires no equipment only your own bodyweight.
Click below to download the form.
You can view the videos of the exercises by clicking on my instagram and below on some tips for the exercises.
Squat – Look straight ahead and stand tall. When you start the squat, think “sit back” not “bend at the knees” Move your bum backwards as you descend and feel the weight shifting to your heels. As you descend, try to “push” your knees slightly outward. Make sure your knees are not falling inwards
Easier Version: perform a chair squat
Lunge – Stand tall with feet hip-width apart. Take a big step forward & start to shift your weight forward so heel hits the floor first
Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s OK if knee shifts forward a little. Press into heel to drive back up to starting position. Try not to let your upper body drop forward.
Easier version: Hold on to a chair or counter top & perform reverse lunges. Set yourself up, so that the leg out in front – your knee is inline with toes & your back leg – knee is directly under hip.
Press Up. Set yourself up so hands are directly under your shoulders, but if need to, you can place your hands a little wider. Try to have your elbows going back and not out. Keep your back straight and engage your glutes.
Plank – Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Ensure your shoulders are down, not creeping up toward your ears
Easier version: Resting your knees on the ground puts less stress on your lower back.
Best of luck