Day Seven of the 100 Reps Challenge
We’ve completed the first week! How exciting is that? I’ve found it to be pretty challenging so far but easy enough to fit into my day, which is exactly what I was aiming for. How are you all finding it? Not difficult enough? Too difficult? Any exercises you want to see in the future? Just let me know and I’ll try to accommodate.
The focus today is on shoulders and butt/hips. Look closely- the abduction and adduction are two different exercises. We did these all the time in our cool down at boot camp and they feel really great.
10 front raises
10 lateral raises
10 side lying hip abduction
10 side lying hip adduction
Repeat this set 5 times to complete 50 front raises, 50 lateral raises, 50 abductions and 50 adductions! 100 reps of shoulder exercise and 100 reps of butt/hip exercises. If you can do that entire set all in one go you’re some kind of super hero.
Fitness Tip: If you aren’t sure what weights to use, start with heavier ones and as the exercise goes on and you physically are unable to raise your arms, exchange the dumbbells for lighter ones. You will be surprised at how much energy is left in your reserves and how much easier the exercise will seem!
I find the exercises to be really good. Not too challenging, but easy to do at home and fit into my schedule. Thanks for the fitness tips too!
Those hip aduction ones (the last one) is a killer! Yikes. I missed a few days but I am back on the horse!
Ever since I discovered you, I try some of your exercise challenges and boy some of them really are!!!
great exercises! and your fitness tip- thats called breakdown training and i LOVE working out that way!
Kelly Turner
http://www.groundedfitness.com
I’ve been peaking in on your 100 rep challenges and think it is a great way to get people to take action!
I wonder if I can throw in my own suggestion for a challenge?
Over the span of 10 minutes, you must do 10 repetitions at the top of each minute (that means you get to rest for the remainder of that minute – so the faster you go, the longer the rest 🙂 …).
You need to pick an exercise that you could do for 12-14 reps normally. If you want to keep it even more interesting you could learn a new exercise. I recommend the Quad Squat. It’s an interesting variation on the push-up. You can learn it by downloading this video tutorial. It’s free, but it’s a big download in DivX format. The password is flowfitnyc.
If you decide to try it, I’d love for you to drop me a line and tell me how it went adamsteer@cstcoach.com.
Cheers,
Adam
Yeah! Karate is always fun! You would have liked the workout!
Karate is all about having a strong core, what with all the leg work.
Way to complete your week challenge! Of course I knew you would. You’re the next Laura Croft
🙂
Today is my usual run. light weight work, and some speed bag.
Strongandhealthy- I like to hear that. Any way I can make them more challenging for you?
Amy- it’s an exercise you don’t see too often!
Nazarina- that’s what the goal is:)
Kelly- ooh thanks for the terminology! I didn’t know it was called that.
Adam- thanks for dropping by and also thank you for the suggestion! That’s a great idea and I will for sure incorporate that.
Dr. J- I could get used to a Laura Croft lifestyle, haha. Better learn some karate while I’m at it:P
I am always so surprised how much of a KILLER the abduction and adduction is.
at first I think I can go on forever…until I cant.
🙂
love the variations & routines! Keep up the good work!