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Fitness Challenge of the Week – Week 4

by Susan · 7 comments

It’s Monday again! We’re only 3 weeks away from January 1.

I have a few questions for you:

1. Did you reach your goals or resolutions you started January 1, 2010?

2. How much weight have you gained so far this holiday season since Halloween?

3. How is January 1 going to be different for you this year?

This week’s fitness challenge is all about core fitness. I want you to focus on building strength in your core this week.

But of course, we will not be doing the same old crunches and sit ups that do so much more harm to our backs then good for our stomachs – exercises that only focus on flexion of the spine.

In fact, did you know that out core was not designed to flex our spine? Its purpose is to resist rotation to stabilize our bodies so we don’t hurt ourselves while exercising or doing every day activities, such as picking up the laundry basket.

But first, for those of you just joining the weekly fitness challenge you may want to start with one of the home workouts from a previous week:

Fitness Challenge Week 1

Fitness Challenge Week 2

Fitness Challenge Week 3

Here is your Abdominal Fitness Challenge of the Week:

Elbow plank 30 sec

Side plank right side 30 sec

Abdominal mountain climbers 30 sec

Side plank left side 30 sec

Lying Hip Extension 30 sec

50 jumping jacks

Instructions:

  • Complete each abdominal exercise for 30 seconds and, without rest, move directly to the next exercise in the circuit.
  • When you finish the circuit, rest for 2 minute and repeat 2x for a total of 3 times through.

Exercise Descriptions:

How to do an elbow plank.

How to do a side plank.

How to do the abdominal mountain climber.

How to do the lying hip extension.

And I hope you know how to do jumping jacks!

Let’s finish up 2010 strong!

Your Coach,

Susan Campbell, MS, CSCS

{ 3 trackbacks }

Kissie N Atl
December 13, 2010 at 6:47 pm
Home Boxing Workouts | dress up girls
December 20, 2010 at 11:47 pm
Susan Campbell
March 7, 2012 at 9:37 am

{ 4 comments }

1 Kissie December 14, 2010 at 1:13 pm

You’re helping me greatly, seriously. I’m so glad you were on Patricia’s site (your comment was so close to mine).

2 susan December 15, 2010 at 8:31 am

HAHA that’s awesome to hear! It’s not everyday someone says such nice things to you. Thank you.

3 Kissie December 13, 2010 at 1:50 pm

Hey Susan,

I don’t even REMEMBER my 2010 goals nor where I put the book I recorded them in. :-(

Not sure what I gained since 10/31 but I know I gained 8lbs over the Thanksgiving break (4 days). Another :-(

The next Jan 1st will be different because I’m not waiting until then to make the necessary changes I need to make to live a more healthy lifestyle. :-)

4 susan December 14, 2010 at 8:41 am

HAHA, you’re not unlike the rest of us, Kissie! Most people don’t continue their New Year’s resolutions past January. I am very proud of you for working towards a healthier lifestyle NOW, not waiting until January 1. Because if you did, you may have another 8 lbs to lose in addition to the Thanksgiving gain…..try my weekly fitness challenges and just keep moving! Let me know how I can help!

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