Good morning again! If you performed your cardio earlier today, I hope you are feeling warmed up and ready to go. If you are just joining us for strength training, take a few minutes to stretch yourself out thoroughly and march in place for about two minutes before we get started with Day 4 of the Spring Forward to Action 30-Day Challenge – Strength Training.
Strength training is great for people looking to improve their overall fitness as well as reduce weight. Muscles burn more calories than fat. Toning and strengthening muscles will also improve your overall appearance and give you a fitter, trimmer look.
So how are you feeling today? You should note in your journal or with your fitness partner how you are today, mentally and physically? Do you have anything bothering you? Are you stressed out? Do you feel like you’re running on empty and you have too much to do? Share it all. Get it out.
All right, let’s get started.
Today, we’re going to work on our lower body and our abdominal muscles.
The muscle groups we are targeting specifically will be our abdominal, quadriceps, hamstrings and calf muscles. These are all located in the lower half of your body. Do not proceed without warming up through stretching and marching in place for 3 minutes.
Ready? Let’s begin.
7- 7-7
7-7-7 is a form of crunch that you will perform with three distinct arm settings. This allows you to work your upper, lower and core abdominal muscles. If you have never performed crunches or abdominal muscle workouts, you will feel some stress and strain here. Take your time and try for correct form. There will be 3 sets of 7-7-7s and you will perform them in interval with your two other workouts.
Begin by lying prone, try to tuck your feet up under the sofa or a chair to provide you with stability. You will begin by pointing your hands and arms straight up so that when you crunch with your abdominal your hands will be pointing towards your knees.
Remember, you should not be straining your back or your neck to achieve the crunch. Pull yourself forward, fingers pointing to the knees and then release. Do this 7 times.
Next, shift your hands so they are pointing past the sides of your thighs. This is a ‘lower’ position for your hands. Repeat the crunches, 7 times. Again, take your time this is not a race. If you feel out of breath or in pain, pause for a moment and catch your breath.
Next, lower your hands and arms so they are just parallel with the floor and do the next 7 crunches. You will feel the pull across your mid-section and you should not be using your neck or back to pull you forward. Concentrate on your abdominal.
Okay, lay back and give yourself a breather. That’s definitely the hardest part of your workout this morning.
Calf Raises
Calf raises are a fairly simple exercise to perform and will give your abs a break. Find yourself a place like a doorway where there is a slight drop from floor level to the outside. You can do these on stairs, but you need to make sure you are stable and not likely to fall.
Begin by resting the ball of your foot firmly on the edge, your heels should be over open space. You will push yourself up onto your toes, hold for 1 second and then lower your heels past where the ball of your foot is resting and again, hold for a second. You should feel a mild burning in your calf muscles as you perform this. You will also be stretching and strengthening your hamstrings.
Repeat this 30 times. Yes, 30.
Take a minute and catch your breath after you’ve completed that 30 times. Be sure to drink plenty of water. Hydrating before, during and after a workout will keep you from developing headaches and also reduce fatigue.
Ball Squats
You will need a balance ball for this part. Put the balance ball between your back and a clear space on the wall. You should lean back against the ball slightly, feet spread shoulder width apart, toes pointing forward.
Slowly, using the balance ball for support, bend your knees and squat down. The ball should roll along behind you, supporting your lower back and isolating your quadriceps to feel the burn. Do not bend your knees forward over your toes. Hold in this position for a count of 3 and then push up slowly, letting your thighs (quadriceps) do all the work. Once you are straightened, descend again.
Repeat this 12 times.
Watch your form, if you over extend you could run the risk of hurting your self.
Okay, that’s one full set. Now go back and perform your 7-7-7s, Calf Raises and Ball Squats twice more and you will be done with your strength training for today.
How do you feel? How does your body feel? Take some time to do a few stretches after you are done. You will likely feel a little sore tomorrow morning, especially across the abdominal. Soreness is a good sign, muscle has to tear down in order to repair itself stronger.
We’ll see you tomorrow for more cardio and flexibility!