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4 days until the 10x10x10 challenge begins! I hope you will join me!!!
the concept is simple...
10 exercises X 10 reps x 10 sets (eventually!)
1st week = 10 exercises x 10 reps x 1 set per day
2nd week = 10 exercises x 10 reps x 2 sets per day
3rd week = 10 exercises x 10 reps x 3 sets per day
I think you get the pattern....until final week!
10th week = 10 exercises x 10 reps x 10 sets = 1,000 reps completed in one day!
Here are the excersises reccomended by the personal trainer at my gym...feel free to modify or do your own!!! :)
1. Swiss Ball Squats (using an exersise ball, place it between your back and the wall, keeping it in place squat down till knees are at a 90 degree angle and stand back up)
2. Planks (get into a push up position, feet together, but place your forearms on the floor about shoulder distance apart...keep your butt down so you have as flat of a surface as possible and hold that position)
3. Side Plank (place one forearm on the floor and opposite shoulder towards the ceiling. You can either stack one leg on top of the other or stagger your feet for more support. Make sure your hips are lifted off the ground and hold)
4. Push Up (my best advice here is to push yourself to do FULL push ups...get off your knees even if it is for only 1 or 2 to start!!!)
5. Sit Up (Do not pull on your neck..try to keep hands in front of you, but don't swing them for momentum. If you are struggling, try keeping your leggs straight out on the floor instead of bent...if a full sit up still isn't happening go for the crunches!)
6. Lower Ab Thrust (lay on your back and knees bent and feet on the floor. Try bringing your feet as close to your butt as possible. Lift and squeeze your butt up...keeping shoulder blades on the floor)
7. Plank Hands to Forearms (Remember the plank position...start there now one hand at a time push yourself up into a top push up position and back down to forearms)
8. Scissor Kicks (lay on your back and hold your leggs straight and about 6" off the ground...cross right leg over left and then left over right in a "scissor" like motion...don't lift your leggs to high in the air!)
9. Flutter kicks (lay on your back and hold your leggs straight and about 6" off the ground...in small "flutter like" motion kick up and down like you are swimming)
10. Swiss Ball Ham Curls (using the exercise ball, lay on your back and put your heels on top of the ball...lift your butt off the ground and pull the ball towards you and release back to start...never lower your butt to the ground!)
GOOD LUCK TO ALL!!!!!
Diet Calendar Entries for 02 December 2010:
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1427 kcal
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Fat: 46.86g | Prot: 93.92g | Carb: 175.13g.
Breakfast: vanilla greek yogurt, Low Fat Granola Cereal with Raisins. Lunch: grape jelly, Yellow Cling Sliced Peaches, tortilla chips, banana, peanut butter, flatout. Dinner: asparagus, pork tenderloin. Snacks/Other: apple, string cheese, Double Chocolate Protein Meal Bar. more...
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2369 kcal
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Activities & Exercise:
Circuit Training - 57 minutes, Resting - 15 hours and 3 minutes, Sleeping - 8 hours. more...
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