A couple of oldies but goodies today!

20 push ups (targets pectorals, shoulders, and triceps)

20 bicycle crunches (targets abs, particularly obliques)

Complete the above set ten times for a total of 200 push ups and 200 bicycle crunches!

For the push ups:

1. Get down on your front on a mat. Raise yourself up on your toes and your hands, ensuring that your hands are directly under your shoulders. Your feet should be about hip width apart. Spread out your fingers for more stability and tuck your tummy in. Check in the mirror that your body makes a long straight line; your butt should not stick up or sag down.

2. Raise yourself up so that your arms are straight. Slowly lower yourself, bending at the elbows until your chest almost touches the floor. This is one rep.

TIP: Keep your abs tight the entire way through and try to get as low to the floor as you can without touching it to really exert your muscles. You can modify the above exercise by bending your knees so that they are on the floor if you find that you aren’t strong enough (yet!) to do the regular version of the push up.

For the bicycle crunches:

1. Lie down on your back on a mat with your elbows bent and your hands just barely touching your ears. Raise your legs and bend them so that your knees are directly above your butt and your calves are parallel to the floor. Lift your head off of the mat and look at the ceiling.

2. Extend your left leg so that it’s in a long line a few inches from the ground; bring your right knee in closer to your chest as you turn the upper half of your body to face it. Don’t strain your elbow; try envisioning your left shoulder touching your right knee (they won’t, of course, but if you aim to do that, your form will be better than if you try to touch your elbow to your knee). Move slowly or you won’t benefit very much from this exercise. Make sure your abs do the work here!

3. Extend your right leg as you bring your left leg in and turn your upper body to face the other side. This is one rep.

TIP: Don’t actually grasp hold of your neck or your head; your fingers should only lightly touch your ears so that your core does all of the work.

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