Tag Archive: Exercise

  1. 30 Day Abs Challenge

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    30 DAY ABS CHALLENGE

    Try Our 30 Day Ab Challenge Today!

    Take up this 30 Day Abs Challenge this month and tone up and boost your core muscles and body strength to the max in order to get you that perfect summer in the lead up to the holiday season!

    This is our most popular challenge to date with over 10,000,000 people taking part helping them get their body into shape!!

    The 30 day abs challenge has 4 different exercises which you have to do each day including sit-ups, crunches, leg raises, 10 second planks and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually and pushing you further and further, ensuring you are able to complete the final day of the challenge easily. Each day will become more challenging but as you get through each challenge and build up your core body strength then the challenges will keep pushing you in order to finely tune your body to make you feel better and stronger than ever before!

    You only have to do the amount of time shown on the 30 day abs fitness challenge chart once per day, however, if you are feeling brave then you can repeat each day’s challenge as many times as you like – however, remember by day 30 it will be very hard to do multiple times. But these challenges are all about pushing yourself to the absolute maximum.

    Please follow the challenge chart on each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    Why Should You Try An Ab Challenge?

    By following this challenge you will not only be stronger but healthier as well! We spent a long time breaking down this simple exercise and putting it together to produce an ab workout challenge chart that is designed to push your body to the limit to make sure that you’re toning your abs ready for the upcoming summer! This workout will make your abs stronger which can help you to improve your sport performance levels. This added strength to your core muscles you can put more force into actions in games like football, basketball or tennis. Where the power of your action are always big factors in the success of the game. Unlike crunches and sit ups, this exercise is designed to guarantee an improvement in sports performance.

    Also when you take up an ab challenge this can help to prevent any lower back pain which you may experience at some point in your lifetime. This kind of exercise helps to improve your mobility and strength in the hips, thighs, glutes and back so not does it prevent back pain in the future. It can also relieve any aches that you may be experiencing too. Improving your core strength will make people more mindful when performing daily living moments such as lifting boxes, gardening, or even sitting at a desk correctly since maintaining a straight spine is naturally a subconscious reflex as more time passes.

    You’ll also develop a slimmer waistline too, the high intensity of this exercise will reduce your waist circumference and reduce the long term health risks that are always there. Not to mention that aesthetically pleasing benefit of having six pack abs. If you would like to learn more about how you can get involved with our 30 day ab challenge then be sure to take a look at our chart below! Be sure to check out our tutorial video below for a guide on how to master your technique for the ab workout.

    What Is The Best Ab Challenge?

    By following the 30 day ab challenge which you can find below, you’ll find the best mix of every to do with your abs packed into one mega workout. We make sure that you’re pushing your body to the limit to make sure you’re achieving the best results. We also include rest days so that you’re not overworking your body to the point where you’re putting yourself at risk. We have worked endlessly to make sure that we can provide you with the best workout out there on the internet right now! Be sure to try it out and let us know what you think!

    30 DAY ABS CHALLENGE EXERCISE TUTORIALS

    HOW TO DO A CRUNCH EXERCISE VIDEO TUTORIAL

    30 DAY ABS CHALLENGE CHART

    30 day abs challenge chart free download

  2. Fitness For Older Women

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    Strength training has a lot of advantages for women, and particularly for women aged 35 to 40 and older. By the age of 40, women generally begin to lose bone density and muscle mass. One study at Tufts University, designed by the author of ‘Strong Women Stay Young’, Miriam Nelson PH.D, found that instead of losing bone density and muscle mass, the women were 15 to 20 years younger after one year of weight training. They gained bone density, and their strength tests matched women who were in their 30’s and 40’s.

    These women didn’t diet, but they did end up looking slimmer. Some lost 1 or 2 dress sizes, and they all replaced fat with muscle. Because muscle weighs more than fat, this is the reason they looked slimmer, though the scales may not have changed much.

    The women in this study were all post menopausal, and some of their ages were in the 50’s and 60’s. They made some remarkable changes in their lives as they got stronger. One woman described going rollerblading with her children. Another went canoeing with her husband. More than any pills or potions, strength training gave these women back a youthfulness some didn’t even have to that degree in the first place.

    The women in this study used leg weights and free hand weights that were adjustible in their strength training program. They started at a level they were able to – even if this was the lightest weights available. They didn’t buy lots of expensive equipment or home gyms, and many of these can be bought second hand with a little research locally. As they developed their strength, they invested in heavier weights.

    For the strap on ankle weights, they started with 1 to 3 kilograms in each cuff. The suggested ankle cuffs hold up to 10 kilograms each. The dumbells they used for their arms were adjustable, and they started with 1 or 2 kilograms. The only other equipment they needed was a chair, somewhere to store the weights, and a towel. Because you’re working out in your own home you don’t need to buy expensive or flashy gym clothes, or worry about feeling the odd one out.

    The workout itself is in the book, Stong Women Stay Young. It covers a range of basic exercises that don’t take up too much time, which is suggested you do twice a week. Each session takes about 40 minutes including warming up and cooling down.

    Tips for women working out with weights at home

    * Make sure the area you’re working in doesn’t have rugs, electrical cords, toys and other items that you can trip over

    * Keep your pets and young children away from this area whilst you’re working out

    * If you’re using a chair when you do exercises, make sure it’s on a carpet that won’t slide around. If you don’t have carpet, put the chair against the wall so it stays stable

    * If you have problems with your back, you’ll need to be careful when you’re carrying your free weights around. Take a few trips to carry things if you have to move them in or out of a storage area. And make sure you lift them properly by bending your knees and moving slowly.

    * It helps to keep the weights you’re not currently using in their container. That way they can’t be knocked off by curious children.

    * If you’re using leg weights, don’t walk around with them on. It could affect your balance. And if you trip on something, you are more likely to injure yourself than normal

    * Keep the telephone off the hook, and the cellphone off. That way if someone rings you won’t be interrupted

    * Make sure you have some drinking water nearby in case you get thirsty.

    * Don’t drink any alcohol, even a little bit, less than a couple of hours before you exercise

    * Try and make sure you haven’t just eaten a meal before you work out. But by the same token, make sure you’re not starving! If you’re really hungry, you could become light headed or dizzy when you work out.

    * Don’t forget to warm up!

    * If you’re using weights, try doing them in front of a mirror so you can check your posture. You’ll get more out of the exercise, and work the right muscles. Sometimes our posture becomes so habitual we don’t realize it’s not quite right until we see it

    * If you’re using weights, a good posture means you’re chin is down slightly, so that it’s aligned with your neck. Your neck is in line with your spine, shoulders are straight and not stiff, back is straight, and your knees are not locked or bent. Your pelvis should be tucked under a little

    * When using weights, do the lifts slowly. This really works the muscles instead of letting the motion do the work for you.

    * Make sure you pause for a count between lifting the weight up, and lowering it

  3. 5 Myths About Personal Fitness Training

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    1. Sport is for professionals. This idea applies only in the case of performance sports. The native qualities required for professional sportsmen (speed, skills, specific height, etc.) can only be developed, they can’t be formed by training. As long as the aim of a regular person is not performance, almost all sports can be practiced for keeping the body in a good shape. It’s all about dosing the training you chose, so that the benefits are bigger than wear and tear. Even the sports considered tough can be practiced in a ‘soft’ way (tae-bo, mini-triathlon, jogging, etc.).

    2. Training is tiring. This idea is true as long as it refers to consuming all your energy (muscular and hepatic glycogen), but it doesn’t mean that training gets you into that state of exhaustion which would slow down the process of recovery of the body. Even in performance sports, the purpose is to have rather effective than exhausting training, so that the body can get the stimulation necessary to qualitative progress from one training to the next.

    Even more than in other sports, in fitness the sportsman is spared overexerting. However, the training must not become ineffective. People can come to the gym tired after a work day and leave relaxed (physically and psychologically) and not more tired. This is extremely useful for people with sedentary jobs, but also for those who make physical effort at work. They could use the training by choosing a type of effort meant to compensate the one involved in their job.

    3. Training takes too long. Again, this idea is true if applied to performance, which can only be obtained by working a lot. But also in this case short and very intense training or training for relaxation and recovery are often performed. In fitness, you can get to 20-minute training, working only super-series of fast exercises, which could involve, directly or indirectly, all the muscles. Anyway, regular training shouldn’t take longer than an hour and a half. Otherwise, the body will get into the catabolic faze, when the cortisone secretions ‘cannibalize’ the muscles.

    4. Any type of exercise is good for solving your problems. What’s true in this refers to some particular cases like excess of adipose tissue. This tissue can be ‘melted’ by any kind of aerobic exercise (running, cycling, swimming) if this is continued long enough. Even in these cases it was clear that some exercises are more effective than others. There are situations when only a combination of exercises with a certain amount of each, can provide you with the results you expect. More than that, repeating the same exercise all the time can have as a consequence not only losing balance in the antagonist muscles and in the joints involved in training, but also stopping progress or even regressing.

    5. You’re older? No more exercises! This is true only if we refer to extremely demanding efforts (really heavy weights, fast running, jumping, etc.). There are lots of exercises adapted to different ages. Their purpose is to keep and improve health and also to improve physical shape. The development of movement parameters for older people refers especially to muscular and cardio-vascular resistance as well as mobility of the joints. Because the final purpose of training is not preparing for a competition, the exercises can be organized gradually according to their difficulty, eliminating the risk of accidents. Because it’s based on perseverance, fitness can be adapted without problems for older people and even for people suffering from different affections specific to old age.

  4. How To Do A Bridge Exercise

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    Learn How To Do A Bridge Exercise With These Simple Steps

    Are you struggling with your bridge exercise? Follow these simple steps to learn the most effective way of how to do a bridge exercise and start feeling the benefits of the ranges of a bridge exercise such as a weighted bridges exercise.

    The bridge exercise is a simple and easy one to do at home or at the gym. All you need is a hard floor and some determination!

    Benefits of A Bridge Exercise

    The bridge (also known as the hip raise) is an excellent exercise for strengthening the bottom, back of the legs and also the core.
    It is an excellent exercise to perform if you have any back injuries.

    Muscle Groups Worked:

    Hip adductors, gluteus maximus, hamstrings, quadriceps, rectus abdominas.

    how to do a bridge

    Bridges Exercise Variation

    For more of a challenge you could try adding a padded weight across the front of your hips or if you do not have any weights you could do a single leg lift bridge.

    Step by Step Guide:

    1. Lie on your back with your knees bent and your feet flat on the floor.
    2. Raise your hips off the floor so that your body forms a straight line from your shoulders to your knees.
    3. Pause at the top then slowly lower your body back to the floor.

    Video Demonstration

    Here is our own video demonstration of the bridge exercise, which shows you the full action from start to finish. The video demonstration is slowed down so you can see all aspects of how to do the bridge exercise. If you are doing the exercise we recommend using a gym mat underneath your body for support, or if you are exercising at home then you can use a rug or the carpet for support and comfort.

    Ready To Take On One Of Our Challenges?

    Click here for our 30 day Beach Body Challenge which incorporates the bridge exercise.

    Or click here for the 30 Day Little Black Dress Challenge which incorporates the bridge exercise.

    Why not try the 30 Day Butt Challenge where the bridge exercise is one of three for this challenge.

  5. How To Do A Push Up Exercise

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    How To Do A Push Up Exercise

    Learn How To Do A Push Up Exercise With These Simple Steps

    Are you struggling with your push up exercise? Follow these simple steps to learn the most effective way of how to do a push up exercise and start feeling the benefits.

    The push up or press up is one of the best exercises to perform to improve your upper body strength, boost muscle tone and performance and is also great for your core strength too.

    The push up or press up can be done at home or at the gym, as all you need is a hard non slip floor such as a gym mat, the gym floor, your living room carpet or kitchen floor.

    Benefits of Push Up Exercise

    The push up is a great muscle toning exercise for the arms, chest, triceps and the front of the shoulders, whether performed on the knees or toes this is a good strength building exercise that can be performed anywhere.

    Muscle Groups Worked:

    Pectoralis Major, Deltoid, Tricep brachii, rectus abdominis, serratus anterior, coracobrachialis.

    Variation

    how to do a push up

    If you cannot perform a push up on your toes then start off on the knees until you get stronger enough to do so. This is a great way to get the benefits of the push up exercise but without putting your body under the full pressure, until you are strong enough to do it the standard way.

    By using your knees as a rest it helps your balance and takes the stress off your upper body, but allows you to work it enough to get the benefit. This method of doing a push up is perfect way to start if you are not confident or strong enough just yet.

    Step by Step Guide:

    1. Start on all fours with the hands on the floor slightly wider than but in line with the shoulders
    2. The body should form a straight line from the shoulders to the ankles
    3. Squeeze the abs as tight as possible and keep them engaged
    4. Lower the body until the chest nearly touches the floor, making sure that the elbows are tucked in close to the torso
    5. Pause for a moment then push yourself back to the starting position

    Video Demonstration

    You can view our video demonstration of how to do a push up on our Youtube channel, where you can save it and subscribe.

    Ready To Take On One Of Our Challenges?

    Click here for our 30 Day Push Up Challenge .

    Need something a little easier? Click here for our 30 Day Easy Push Up Challenge.

    Or click here for our 30 Day Beach Body Challenge which incorporates press ups.

  6. How To Do A Plank Exercise

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    How To Do A Plank Exercise

    Learn How To Do A Plank Exercise With These Simple Steps

    Are you struggling with your plank exercise and how to find the perfect plank position? Follow these simple steps to learn the most effective way of how to do a plank exercise and start feeling the benefits of the ranges of plank exercises such as plank walks and plank jacks.

    Benefits of A Plank Exercise

    Plank helps you to build strength in your core, upper and lower body so its a good full body workout. You do not need any equipment to perform this exercise all you need is a bit of space, and it really helps improve flexibility by stretching muscles and will improve posture if performed regularly.

    Muscle Groups Worked:

    The plank works almost every main muscle and here are a few: deltoids, biceps, triceps, obliques, rectus abdominis, latissimus dorsi, pectorals major, gluteus maximus, quadriceps, hamstrings, gastrocnemius.

    how to do a plank

    Plank Variation

    If the plank is too much for your elbows you can perform it with extended arms, always leave a small hollow in your hands to protect the wrists.

    Step by Step Guide:

    1. Start by getting into a press up position on the ground.
    2. Bend your elbows and rest your weight on your forearms and not on your hands.
    3. Your body should form a straight line from shoulders to ankles.
    4. Engage your core by sucking your belly button into your spine.
    5. Hold this position for the prescribed time.

    If you think that you’ve mastered the technique of the plank exercise then you can check out our very own video demonstration on our youtube channel down below!

    Video Demonstration

    You can view our step by step video tutorial video on how to do a plank on our Youtube channel and make sure you subscribe to receive all our future videos.

    Ready To Take On One Of Our Challenges

    Click here for the 30 Day Plank Challenge.

    Or click here for the 30 Day Ab Challenge.

    Why not try the 30 Day Beach Body Challenge.

    The 30 Day Little Black Dress Challenge also incorporates the plank exercise into it’s routine.

  7. How To Do A Crunch Exercise

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    How To Do A Crunch Exercise

    How To Do A Crunch Exercise With These Simple Steps

    Are you struggling with your crunch exercise then follow this guide on how to do a crunch.? Follow these simple steps to learn the most effective way of how to do a crunch exercise and start feeling the benefits of the ranges of crunch exercises such as a bicycle crunch and kick down crunches.

    Benefits of the Crunch Exercise

    Crunches are a great exercise for building strong abdominal muscles.
    They can be performed anywhere with no equipment needed and can be performed by people of all abilities.
    If performed correctly and regularly crunches can help to improve your balance.

    Muscle Groups Worked:

    Crunches are primarily a core strengthening exercise which works the pectorals major, rectus abdominals, external obliques, internal obliques and transverse abdominals.

    Crunch Variation

    how to do a crunch

    If you suffer from any back pain it may be advisable to perform the crunch on a gym ball:

    1. Sit on the ball and roll your torso down so that you are lay on your back with your shoulder blades down to your tailbone should be on the curve of the ball while your head, neck and shoulders are above the ball.
    2. Knees are bent and feet flat on the floor at hip width apart
    3. Perform the same abdominal curling movement as instructed above
    4. Move slowly and keep the core muscles engaged so that you feel grounded on the gym ball and do not roll off it

    Step by Step Guide:

    1. Lie flat on your back with your knees bent and feet flat on the floor, hip width apart
    2. Place your hands slightly either side of your head, do not lock your fingers or pull the head up
    3. Push the small of your back into the floor to engage the abdominals
    4. Tilt your chin slightly, leaving a few inches space between chin and chest
    5. Begin to roll your shoulders off the floor
    6. Your shoulders should leave the floor by about 4 inches and your lower back should always remain on the floor
    7. Hold for a moment at the top then slowly move back down

    Video Demonstration

    You can view this video demonstration on our Youtube channel where you can find our other video tutorials and subscribe!

    Ready To Take One Of Our Challenges?

    Click here for the 30 Day Crunch Challenge

    Or click here for the 30 Day Ab & Squat Challenge

    Maybe take up our 30 Day Ab Challenge

    For the ultimate challenge containing crunches take up our 30 Day Beach Body Challenge

  8. How To Do Mountain Climber Exercise

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    How To Do Mountain Climbers Exercise

    Learn How To Do Mountain Climbers In These Simple Steps

    Follow these simple steps to learn the most effective way of how to do mountain climbers exercise and start feeling the benefits of the ranges of mountain climbers exercise variations such as the elevated mountain climbers. We hope you enjoy this simple how to guide on Mountain climbers. In this guide, you will learn about the benefits of the exercise as well as the muscle groups it works and the step by step guide on the exercise. Be sure to check out the youtube video at the bottom of the post which gives you a full demo so you can master the technique of the mountain climber exercise.

    Benefits Of The Mountain Climbers Exercise

    Mountain climbers are another full body workout so by engaging most muscles in the body you are burning more calories in less time. This article is essential for increasing your total body strength. This is a calisthenic exercise which works your entire body so that you feel the difference. You can exercise so many different body parts in this one exercise such as the abs and legs. It also makes your shoulder and arms so much stronger as well as improving your fitness levels. In this exercise the core in order to strengthen your back and maintain your balance. All of this is great for your workout.

    They can be performed anywhere as they only require a space and your own body weight. This is a vigorous exercise. Which means you are able to lose calories and shed any excess fat that you want to get rid of. This is exercise increases your metabolic rate, so your fat is burned at a much faster rate.

    They benefit muscular and cardiovascular fitness whilst also improving flexibility, blood circulation, and overall strength. You can tone the body up and this mountain climbers exercise is great for enabling you to lose flab and achieve a more toned look. You get a number of muscles and it helps you to get a ripped look.

    Muscle Groups Worked:

    Mountain climbers are a full body workout and here are a few of the muscles they work; Deltoids, Biceps, triceps, pectoralis major, obliques, rectus abdominals, lower trapezius, latissimus dorsi, quadriceps, hamstrings, hip adductors, hip abductors.

    how to do mountain climbers

    Mountain Climbers Variation

    If you are new to mountain climbers perform the knee to chest motion slow and steadily then build it up to a faster pace with practice.
    If you are more advanced try placing your hands on an elevated platform such as a step as this will make the mountain climbers more difficult.

    Step by Step Guide:

    1. Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms
    2. Your body should form a straight line from your shoulders to your ankles
    3. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can
    4. Return to the starting position and repeat with your left leg
    5. Continue alternating for the desired number of reps or time

    Video Demonstration

    You can view the video demonstration on how to do the mountain climbers exercise on our Youtube channel, where you can find all our exercise video tutorials as well as being able to subscribe to our channel.

    Ready To Take One Of Our Challenges?

    Click the link here for the Arms Challenge!

    Or click the link for the 30 Day Little Black Dress Challenge!

    Click here for the 30 Day Beach Body Challenge!

  9. How To Do A Wall Sit Exercise

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    How To Do A Wall Sit Exercise

    Learn How To Do A Wall Sit Exercise With These Simple Steps

    Are you struggling with your wall sit exercise? Follow these simple steps to learn the most effective way of how to do a wall sit exercise and start feeling the benefits of the ranges of wall sit exercise variations such as the dumbells wall sit exercise.

    Benefits of the Wall Sit Exercise

    Wall sits are excellent for building strength and endurance in the lower body muscles and all you need is a blank wall.

    Muscle Groups Worked:

    Quadriceps, Gluteus Maximus, gastrocnemius, soleus, hamstrings, hip adductor.

    how to do a wall sit

    Wall Sit Variation

    If it is too painful to be at a 90 degree angle start higher up and lower once you have had more practice.
    To make the wall sit more of a challenge hold a dumbbell in each hand down by your side or place a ball between the knees and gently squeeze to work those inner thighs a bit more.

    Step by Step Guide:

    1. Start by standing about 2 feet away from a wall with your back against the wall
    2. Slide your back down the wall until your hips and knees bend at a 90 degrees angle
    3. Keep the shoulders, upper back and the back of the head against the wall
    4. Both feet should be flat on the ground with the weight evenly distributed
    5. Hold for the required amount of time

    Video Demonstration

    You can view our video demonstration on how to do a wall sit perfectly via our Youtube channel. You can also view our other fitness exercise video demonstrations and make sure you subscribe to the channel to get notified when we produce a new fitness video!

    Ready To Take One Of Our Challenges?

    Click here for the 30 Day Wall Sit Challenge

  10. How To Do V Ups Exercise

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    How To V Ups Exercise

    Learn How To Do V Ups Exercise With These Simple Steps

    Learn how to do a V Ups exercise with our simple step by step tutorial.

    Are you struggling with your V Ups exercise? Follow these simple steps to learn the most effective way of how to do a V Ups exercise and start feeling the benefits.

    Benefits of V Ups Exercise

    This exercise works both upper and lower abdominal muscles at the same time and can also strengthen the lower back if performed correctly.
    You do not need any equipment for this exercise just some space.

    Muscle Groups Worked:

    Rectus abdominis, transversus abdominis, obliques, hamstrings, quadriceps.

    how to do v ups

    Step by Step Guide:

    1. Lie flat on the floor with the lower back pressed into the ground and arms extended behind your legs
    2. The back of the shoulders should touch the floor and the palms face the ceiling
    3. Keep the feet together and the toes pointed at the ceiling
    4. In one movement lift the legs up keeping them straight and raise the upper body of the floor reaching for the toes with your hands
    5. Engage and squeeze the abdominal muscles as you reach for your toes
    6. Slowly lower the body back down to the starting position

    Video Demonstration

    You can view our video tutorial on how to do v ups via our Youtube channel. Here you can view all our fitness exercise video tutorials and demonstrations in one place and make sure you subscribe to our fitness channel to get the very latest videos sent to your mailbox!

    Ready To Take One Of Our Challenges?

    Click here for the 30 Day Beach Body Challenge

    Be sure to leave a like on our Facebook Page where you can keep up to date with all the latest fitness news and humor.

  11. How To Do Seal Jacks Exercise

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    How To Do Seal Jacks Exercise

    Learn How To Do Seal Jacks Exercise With These Simple Steps

    Learn how to do seal jacks exercise with this simple step by step guide and video demonstration.

    Are you struggling with your seal jack exercise? Follow these simple steps to learn the most effective way of how to do a seal jack exercise and start feeling the benefits of the ranges of seal jack exercise variations.

    The seal jacks exercise is very similar to a jumping jack exercise but with the main difference being that you jump and move your arms forward rather than out to the side. This helps with your lateral movement as well as improving your balance and fitness levels.

    Benefits of Seal Jacks Exercise

    A total body cardiovascular workout that really gets the heart pumping, no equipment is needed just enough space to be able to jump out.

    Muscle Groups Worked:

    Quadriceps, Pectoralis Major, Deltoids, gastrocenemius, soleus, latissimus dorsi, gluteus maximus, hamstrings, abductors, adductors.

    How To Do seal jacks exercise

    Seal Jack Variation

    Take the jump out and just step the feet out to the side whilst bringing the arms in front of the chest to clap.

    Step by Step Guide:

    1. Stand straight with the arms down by the side
    2. In one movement jump just high enough to spread the feet apart and clap the hands out in front of the chest
    3. Quickly return back to the starting position and that is 1 rep

    Video Demonstration

    You can view our video demonstration of how to do a seal jack exercise via our Youtube channel. You can also find other exercise tutorial videos and demonstrations here, and make sure you subscribe to our fitness channel to get the latest videos direct to your email account when we release them.

    Ready To Take One Of Our Challenges?

    Click here for the 30 day Beach Body Challenge

  12. How To Do Plank Jacks Exercise

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    How To Do Plank Jacks Exercise

    Learn How To Do Plank Jacks Exercise With These Simple Steps

    Follow this simple step by step and video demonstration on how to do plank jacks exercise.

    Are you struggling with your plank jacks exercise? Follow these simple steps to learn the most effective way of how to do plank jacks exercise and start feeling the benefits of the ranges of plank jacks exercise variations such as the easy plank jacks exercise.

    Benefits of Plank Jacks Exercise

    Great exercise for strengthening the core and lower back, it can also be performed anywhere with the need for any equipment.

    Muscle Groups Worked:

    Rectus Abdominis, obliques, adductors, abductors and gluteus maximus.

    how to do a plank

    Plank Jack Variation

    If the jump is too much then step one foot out to each side at a time then step them both back in one foot at a time.

    This variation is a great way to boost your core, legs and butt muscles and also gives you a harder workout as you are working more of the body.

    Step by Step Guide:

    1. Start in the plank position but with the elbows bent and the weight resting on the forearms
    2. The body should form a straight line from the shoulders to the ankles
    3. Engage the core by contracting your abs
    4. Jump the feet out to the sides as if you were performing a jumping jack but keep the upper body still
    5. Return the feet to the starting position and that is 1 rep

    Video Demonstration

    You can view our step by step video tutorial guide via our Youtube channel. You can also view our other exercise technique video demonstrations and make sure you subscribe to our fitness channel so that you can get the latest videos sent to you when they are released.

    Ready To Take One Of Our Challenges?

    Click here for the 30 day Beach Body Challenge

  13. How To Do Butt Kickers Exercise

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    How To Do Butt Kickers Exercise

    Learn How To Do Butt Kickers Exercise With These Simple Steps

    Learn how to do butt kickers exercise by following this simple step by step tutorial and video demonstration. You will be an expert in this simple exercise in no time.

    Are you struggling with your butt kickers exercise? Follow these simple steps to learn the most effective way of how to do butt kickers exercise and start feeling the benefits.

    Butt kickers are a very simple exercise which you can do at home or at the gym. All you have to do is either stand up straight, kick your legs up against your bum, or you can hold on to a chair and do the same.

    Benefits of Butt Kickers Exercise

    This exercise is great for lifting, strengthening and shaping your butt and hamstrings if performed regularly.
    It can also be performed at either a low or high intensity with no equipment needed.

    Muscle Groups Worked:

    Gluteus maximus, hamstrings.

    How To Do Butt Kickers Exercise

    Butt Kickers Variation

    If balance is an issue then hold onto a secure chair.

    Step by Step Guide:

    1. Stand with the knees close together, arms either down by the side of behind on top of the bottom
    2. Flex your left knee and the left leg behind you so it touches the glute, return that leg to the floor and repeat with the right leg
    3. The quicker you can perform this the better

    Video Demonstration

    You can view this how to do butt kickers exercise video demonstration via our Youtube channel. Here you can also find all our other fitness exercise video demonstrations, so why no subscribe to our fitness channel and get the latest videos sent right to your mailbox!

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  14. How To Do Squat Jump Exercise

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    Benefits of Squat Jumps

    Are you looking to learn about how to do jump squat exercise then you have come to the right place. The squat jump is a full body exercise that requires no equipment and can be performed anywhere, it is great to get the heart pumping and also strengthens the legs and glutes. By following this simple exercise you can improve your core muscles and help you improve your leg strength too. This is the perfect squat jumps exercise to help you get in shape in the upcoming new year!

    Muscle Groups Worked:

    There is a wide range of different muscles that are worked in this squat exercise, they are Gluteus maximus, hamstrings, rectus abdominis, quadriceps, gastrocnemius, soleus.

    Squat Jump Variation

    Take the jump out and lift up onto the balls of the feet instead.

    Step by Step Guide:

    1. Stand with the feet shoulder width apart
    2. Squat down as if you were performing a normal squat
    3. Engage your core and jump in the air explosively
    4. On landing lower the body back into the squat position and that is 1 rep
    5. Be careful to land with control and if there is any pain in knees stop immediately

    VIDEO DEMONSTRATION


    Fancy A Go At One Of Our Challenges?

    Once you’ve have mastered the technique of the squat jumps exercise then be sure to check out our wide range of 30 day fitness challenges that you can do in order to get into shape! Each challenge is uniquely designed in order to help you work a wide range of different body parts for a unique and balanced workout, helping you every squat along the way! For more information then take a look at just some of our challenges down below:

    Take a look at our Beach Body Challenge here

    Or take a look at our 30 Day Little Black Dress Challenge here

  15. How To Do Donkey Kick Exercises

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    How To Do Donkey Kicks

    Firstly in how to do donkey kicks, we will show you the benefits of the exercise, the muscle groups it works and then the different variations of donkey kicks that you can use. We hope you enjoy this tutorial and be sure to check out the full video tutorial at the bottom of this post!

    BENEFITS OF DONKEY KICKS

    The donkey kick works your lower back, core, legs, and bottom. With every lift, you are toning all 3 bottom muscles which make this exercise a great alternative to the squat. Donkey kicks are a simple exercise but they are also very effective. It targets the glutes and helps to tone, tighten and strengthen up your buttocks. There is no equipment needed for the donkey kick just some floor space and maybe a mat for your knees. This exercise is a great add on to your workout and it also goes very well with one of our fitness challenges. We’ve specially put together these challenges to make sure that it works your body to the max and provides you with the best benefits for your body.

    MUSCLE GROUPS

    Gluteus Maximus, rectus abdominis, latissimus dorsi

    DONKEY KICK VARIATION

    If you are not comfortable with being on all fours then you can perform this standing.
    Place both hands on the wall in front of you and as before lifting one leg back and up keeping the knee bent, lower and repeat on the opposite side.

    HOW TO DO A DONKEY KICK

    1. Get on all fours so that your hands are shoulder width apart and your knees are straight below your hips.
    2. Bracing your abdominals and keeping your knee bent lift one leg up behind you until it is in line with your body and your foot is parallel to the ceiling.
    3. Lower back down to the starting position and repeat with the other leg.

    If you enjoyed this article on how to do donkey kicks and would like to see more information on all the latest fitness news. Then be sure to head over to our Facebook page and drop us a like! Thank you for taking the time to read this article today and I hope that you enjoyed this article and that you can take on board what you have learned today and put into practice!

    You can also take part in our fitness challenges which can find with this link! Join the millions of people who have tried and tested our fitness challenges and found the benefits life changing.

  16. How To Do Lunges

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    How To Do Lunges

    Watch This Tutorial On How To Do Lunges In Your Workout!

    This article will teach you how to do lunges in your workouts and show you how to master the techique!

    Benefits of Lunges

    The lunge is a total lower body workout it increases muscle tissue, shapes the lower body, gives more flexibility in the hips and also helps to strengthen the core.

    Muscle Groups Used:

    Gluteus maximus, adductors, rectus abdominis, gastrocenemius, soleus, abductors

    Variation

    To make this more of a challenge hold a dumbbell in each hand down by your sides.

    Step by Step Guide:

    1. Place the hands on the hips, pull the shoulders back and stand tall
    2. Step forwards with your right leg and slowly lower the body until the front knee is bent to 90 degrees
    3. The back knee should never touch the floor
    4. Push yourself back up to the starting position as quickly but safely as possible
    5. Repeat with the left leg

    If you enjoyed this article on how to do lunges and would like to see more information on all the latest fitness news. Then be sure to head over to our Facebook page and drop us a like! As always here at 30 Day Fitness Challenges we wish you the best health and make sure that you follow this tutorial in order to ensure that you don’t injure yourself during the work.

    You can also take part in our fitness challenges which can find with this link! Our challenges are specifically designed to challenge you and your body and make you push yourself in order to get you to the peak of your physical fitness. We spent a long time developing these challenges to make them the best they can be. If you enjoyed this challenge then be sure to leave us some feedback as we love constructive criticism and we are always looking to improve!

  17. How To Do A Superman Exercise

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    Benefits of Superman exercise

    This is a great move for strengthening your lower back and toning your glutes, no equipment needed

    Muscle Groups Worked

    Gluteus maximus, latissimus dorsi

    Superman Variation

    If lifting both arms and legs at the same time is to much then try lifting the opposite arm to leg then lower and repeat on the other sides.

    Step by Step Guide:

    1. Lie face down on your stomach with the arms extended out in front of you and the legs extended behind you
    2. In one movement lift the arms and legs up towards the ceiling making a U shape
    3. Make sure that you do not lock out the limbs and keep the core as still as possible
    4. Hold for 2-5 seconds and lower back down to complete 1 rep
  18. How To Do High Knees Exercises

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    How To Do High Knees Exercise

    Learn How To Do High Knees Exercise With These Simple Steps

    Are you struggling with your high knees exercise? Follow these simple steps to learn the most effective way of how to do high knees exercise and start feeling the benefits.

    High knees is a great exercise which can be done at home or at the gym and by any fitness level. It is basically running on the spot but bringing your knees high up to your chest and at a steady pace.

    This exercise improves your cardio fitness levels as it really gets you working up a sweat if you complete the exercise even for a short period of time.

    If you are looking for a great lower body workout then the high knee exercise will do the job. Short sharp blasts of 30 seconds to 60 seconds 2 or 3 times a day will give you a great cardio workout, help you lose weight and get healthier.

    Benefits of High Knees

    Great cardio exercise to get the heart pumping if performed regularly it will improve flexibility and power in the lower limbs.

    Muscle Groups Worked:

    Quadriceps, gastrocnemius, soleus, gluteus maximus, rectus abdominis, hamstrings, abductors, adductors, tibialis anterior.

    High Knees Variation

    Instead of jumping from one foot to the other at a fast pace just lift one leg up to hip height then return that to the ground and lift the opposite leg.

    Step by Step Guide:

    1. Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side
    2. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable
    3. The arms should be following the motion
    4. Touch the ground with the balls of your feet

    Video Demonstration

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  19. How To Do Jumping Jacks Exercise

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    How To Do Jumping Jacks Exercise

    Learn How To Do Jumping Jacks Exercise With These Simple Steps

    Are you struggling with your jumping jacks exercise? Follow these simple steps to learn the most effective way of how to do jumping jacks exercise and start feeling the benefits.

    Benefits of the Jumping Jacks Exercise

    Jumping jacks are a great all over body exercise that is good for cardiovascular and strengthening. The alternating action of the arms over head and the legs stretched out increases your heart rate, therefore, stimulating blood flow to a variety of muscle groups. There is no equipment needed to perform a jumping jack just some space.

    Muscle Groups Worked:

    Here are just a few of the muscles worked by this great all over body exercise: soleus, hip adductors and abductors, deltoids, lower trapezius, pectorals major, rectus abdominals, hamstrings, quadriceps, biceps brachia, upper trapezius

    Jumping Jack Variation

    To make this easier take out the jumping and step the feet out until you are comfortable with the jump.

    Step by Step Guide:

    1. Stand with your feet together and your hands down by your side.
    2. In one motion jump your feet out to the side and raise your arms above your head.
    3. Immediately reverse that motion by jumping back to the starting position.

    Video Demonstration

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  20. How To Do The Splits Exercise

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    How To Do The Splits Exercise

    Learn How To Do The Splits Exercise With These Simple Steps

    Are you struggling with the splits exercise? Follow these simple steps to learn the most effective way of how to do the splits exercise and start feeling the benefits.

    Benefits of the Splits Exercise

    Regular stretching of the body improves flexibility and motion of your joints it also improves circulation and helps to prevent injury. The splits can be done anywhere and without any equipment.

    Muscle Groups Worked:

    The splits mainly works the lower body and stretches the hip adductors, hip abductors, gluteus maximus, quadriceps, hamstrings, gastrocnemius, iliopsoas.

    Step by Step Guide:

    1. The muscles must be warm so stretching the legs for at least 15 minutes beforehand is advised, this can be done by standing stretches or sitting stretches.
    2. Lower yourself into a kneeling position with your back straight, stretch your right or left leg whichever is preferred out in front of you this leg should be straight and your back knee bent so that your shin is resting on the ground.
    3. Slowly lower yourself into the split but always make sure to only go as far as your body is comfortable with, if you feel any pain that is beyond flexing then stop
    4. Hands should be placed either side of the body ready for support.
    5. Slowly continue to lower towards the floor, when your legs form an angle of 180 degrees and your pelvis is resting on the ground you have successfully performed the splits, hold for 30 seconds.
    6. You probably wont be able to perform the splits on your first attempt but if you practice every day you will become more flexible, remember never to push past your maximum flexibility and do not bounce into the stretch.
  21. How To Do Tricep Dips Exercise

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    How To Do Tricep Dips Exercise

    Learn How To Do Tricep Dips Exercise With These Simple Steps

    Are you struggling with your tricep dips exercise? Follow these simple steps to learn the most effective way of how to do tricep dips exercise and start feeling the benefits.

    Benefits of the Tricep Dips Exercise

    The tricep dip is excellent for strengthening the upper body and giving you defined muscle tone of the triceps
    It can be performed simply at home of a bench, chair or step and can also be performed on specialist equipment in a gym.

    Muscle Groups Worked:

    Tricep brachii, deltoids, pectoralis major

    Tricep Dip Variation

    To make the tricep dip easier take out the raised platform and dip backwards on a flat surface.

    Step by Step Guide:

    1. Hoist yourself up onto a bench, chair or step as long as it is stable and secure to take your body weight.
    2. Hands should be shoulder width apart fingers facing forward and elbows pointing backwards with a slight bend in the elbows.
    3. Legs extended out in front of you with a slight bend in the knee.
    4. Slowly lower your body until your shoulder joints are below your elbows.
    5. Push back up until your elbows are nearly straight but do not lock them out.

    Video Demonstration

    Ready To Take On One Of Our Challenges?

    Click here for the 30 Day Tricep Dip Challenge

    The 30 Day Beach Body Challenge also incorporates tricep dips

    Or why not try the 30 Day Arm Challenge

    Click here for the 30 Day Little Black Dress Challenge

  22. How To Do Sit Ups Exercise

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    How To Do Sit Ups Exercise

    Learn How To Do Sit Ups Exercise With These Simple Steps

    Are you struggling with your sit ups exercise? Follow these simple steps to learn the most effective way of how to do sit ups exercise and start feeling the benefits.

    Benefits of the Sit Ups Exercise

    The sit up has a great range of motion so not only does it work your abdominals it also works your hips too, helping to build a strong core.
    It requires no equipment apart from a mat and a small amount of space.

    Muscle Groups Worked:

    Rectus Abdominis, iliopsoas, tensor fasciae latae, rectus femoris, sartorius, obliques

    Sit Up Variation

    If you experience any back pain then the sit maybe best performed on a gym ball as this will help to comfort your spine.

    Step by Step Guide

    1. Lie on your back with your knees bent and you feet flat on the floor.
    2. Place your finger tips behind your ears.
    3. Pull your shoulder blades back so your elbows are out to the side.
    4. Brace your abs and then raise your body up towards your knees, shoulders should be lifted of the floor.
    5. Head always looking straight, no chin on chest and do not pull the head forward.
    6. Roll back down to the starting position.

    Video Demonstration

    Ready To Take On One Of Our Challenges

    Click here for the 30 Day Sit Up Challenge 

    Or click here for the 30 day Ab Challenge

    The 30 Day Ab & Squat Challenge also incorporates the sit ups exercise

  23. How To Do Russian Twists Exercise

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    How To Do Russian Twists Exercise

    Learn How To Do Russian Twists Exercise With These Simple Steps

    Are you struggling with your Russian twists exercise? Follow these simple steps to learn the most effective way of how to do Russian twists exercise and start feeling the benefits of the ranges of this exercise such as the weighted Russian twists exercise.

    Benefits of the Russian Twists Exercise

    This exercise works your obliques whereas most core exercises just work your midsection (abdominals) it also strengthens your back which in turn helps with maintaining good posture. There is no equipment needed for the Russian twist unless you wanted to add a weight so they can be done cheaply and anywhere there is a bit of space. This core exercise is a really good workout for the whole abdomen. It engages all the abdomen muscles so you’ll feel the burn and benefits of your workout. This workout strengthens your rectus abdominis as well as internal obliques, and the external obliques too. Carrying out the Russian twists exercise reduces the risks of cardiovascular diseases like strokes and heart attacks too so it will improve your help in the long term too. It is not just your abdomen that is worked during the exercise. The lower back is also strengthened due to the position of your back during the workout. The seated Russian twist can strengthen the oblique muscles on the sides of the abs. The result of a strengthened abdominal muscle which helps to prevent slouching and get a good posture. Which is great if you happen to work in an office or stationary environment. This projects self confidence as you’ll feel great about the results. Your trimmed abdomen helps you your everyday activities like bending to put your shoes on, pick up something from the floor or sitting in a low chair etc. The Russian twist once mastered, is one of the best exercises that can help work out the whole of your abs and keep you in shape. So be sure to set aside a few minutes each day to practice this twist. Then you will soon feel a lot more confident about your body.

    Muscle Groups Worked:

    Inner and outer obliques, rectus abdominals and latissimus dorsi.

    Russian Twists Variation

    To make this harder you can lift your feet slightly off the ground or use a weight such as a medicine ball or a dumbbell to twist with.

    Step by Step Guide:

    1. Sit on the floor with your knees bent and your feet flat on the ground.
    2. Lean back so your torso is at a 45-degree angle to floor, making sure to keep the spine straight and not rounded.
    3. Lace your arms straight out in front of your chest with one hand on top of the other.
    4. Raise your core and slowly rotate round to the right as far as you can, pause then reverse this movement all the way round to the left as far as you can.
    5. That is 1 rep.

    Video Demonstration

    Ready To Take One Of Our Challenges?

    Click here for our 30 Day Beach Body Challenge which incorporates the Russian twists exercise. We have specially put together fitness challenges that have been designed by the best fitness brains in the industry. Be sure to check them out here! Be sure to check out our Facebook page where you can keep up to date with all the latest blog posts and fitness news.

  24. How To Do Leg Raises

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    How To Do Leg Raises

    Follow This Step By Step Guide So You Can Learn How To Do Leg Raises

    So just what is a leg raise I hear you ask? This article will teach you how to do leg raises so that you can execute this effective exercise at the gym or at home. Leg raises are a superb exercise for you try and once you have mastered the techniques you will be able to feel the burn and benefits the longer you carry on for.

    BENEFITS

    The leg raise is the perfect exercise for the somewhat neglected by other fitness gurus, lower abdominals and hip flexors.
    Regular performance of leg raises can help to strengthen the lower back and therefore reduce the risk of injuries.

    The leg raise exercise is very easy to perform and you can do this at home or at the gym. To perform the leg raise exercise properly all you need is a flat surface such as your living room floor, or a soft mat at the gym. Simply lie on your back with your legs out and arms by your side, then lift your legs in the air so they are nearly at a 90 degree angle, hold and lower back down.

    The leg raise exercise really works your leg muscles as well as your butt and core muscles so gives you a great workout.

    You will need a mat to lie on for this exercise and some people who experience lower back pain may want to pop a towel under their lower back area. Remember that safety is always first before you exercise!

    MUSCLE GROUPS

    Lower abdominals, hip flexors.

    LEG RAISE VARIATION

    This can be performed on a bench as well as the floor and once you have mastered it you could add a weight by holding a dumbbell between your feet.

    leg raises

    HOW TO DO A LEG RAISE

    1. Lie flat on the floor (on a mat) place your arms out to the side on the floor with your palms facing down.
    2. Make sure that your head, legs and bottom are all in contact with the floor.
    3. Engage your stomach muscles and grasp the sides.
    4. Slowly lift your legs to a 90-degree angle, keeping your legs straight and not bending at the knees.
    5. Pause for a second then slowly lower the legs back down.

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  25. How To Do A Kick Down Crunch Exercise

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    Benefits of the kick down crunch

    This is a great abdominals exercise and there is no equipment needed as it can be performed anywhere.

    Muscle Groups Worked

    Rectus abdominis, Upper trapezius, lower trapezius, quadriceps.

    Kick Down Crunch Variation

    You could perform this on an exercise bench either holding onto the bench with your hands or if you have good balance and a strong core with the hands at the temple.
    Always ensure that any equipment is safe to use.

    Step by Step Guide:

    1. Lie flat on the floor with the lower back pressed into the ground
    2. Fingers at the temples, feet and shoulders slightly lifted from the ground
    3. Engage the core and in one movement lift the upper body and the knees into the chest so that the knees and elbows almost touch
    4. Keep looking forward and do not let the chin rest on the chest as this will hurt your neck
    5. Pause for a moment then return back to the starting position
  26. How To Do A Burpee

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    How To Do A Burpee

    Are you looking get that summer body you’ve always dreamt of? Learn the perfect technique with our guide on how to do a burpee!

    BENEFITS OF BURPEES

    So you’re wondering how to do a Burpee? Well, you’ve come to the right place. Burpees are a full body exercise which virtually works every muscle in the body, this means that you can burn more calories in a lot less time and give you a great cardiovascular workout.

    You can do burpees almost anywhere as you are only using your own body weight.

    A burpee helps to boost strength and endurance which will help with everyday activities or enhance you further with physical training and help you get that summer body

    WHAT MUSCLE GROUPS DOES IT WORK?

    Burpees are a full body exercise but here are just a few of the muscles they work, deltoids, biceps, triceps, pectorals major, obliques, abdominals, quadriceps, gluteus maximus, hamstrings and gastrocnemius (calf) just to name a few so you’re working muscles all over your body to give your body a very thorough workout.

    STEP BY STEP GUIDE

    1. Stand with your feet hip width apart and your arms down by your side
    2. Lower into a squat position with your hands flat on the floor in front of you
    3. Kick your legs backwards into a press up position and lower your chest to the floor
    4. Push your chest back up to the press up position thrust both feet forward so you are back in the squat position
    5. Jump up and raise both hands over your head

    BURPEE VARIATION

    1. Stand with your feet hip width apart and your arms down by your side
    2. Lower into a squat position with your hands flat on the floor in front of you
    3. Step both legs backwards so you are in a press up position
    4. Step both legs back into chest so you are back at a squat position
    5. Lift up onto the balls of the feet gently with your hands raised above your head

    Now you’ve learned the basics of the burpee, are you reading to incorporate it into our of our 30 day fitness challenges? Take a look at our challenges down below:

    30 Day Burpee Challenge

    30 Day Beach Body Challenge

    30 Day Little Black Dress Challenge

  27. How To Do A Squat Exercise

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    How To Do A Squat Exercise?

    Are you looking to master the technique of the squat exercise?

    Squat exercises are a super effective way to train your lower body and core muscles and it’s important that you learn the proper technique on how to do a squat in order to make sure you don’t injure yourself. With our 30 day squat challenge app, we can help to show you the best technique in order to make sure that not only are you performing your squats to a safe standard but your working your body to its most effective standard! Take a look at our YouTube video demonstration.

    WHAT IS A SQUAT?

    A squat is a super effective workout and is one of the most popular exercises in the world. In this how to do a squat guide we will show how to master your technique. In strength training and fitness, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips, and buttocks, quadriceps femoris muscle, hamstrings. As well as strengthening the bones and ligaments throughout the body. Squats are considered as a vital exercise for increasing strength and the size of your legs as well as increasing your core strength.

    BENEFITS OF THE SQUAT EXERCISE

    Squats are an excellent exercise for training the lower body and core muscles, if done regularly they help to define thighs and buttocks.

    You can do squats anywhere as you are only using your own body weight.

    They can improve circulation, posture, digestion and are a low impact exercise that almost anybody can do so they are a simple but effective exercise for you to complete.

    VIDEO DEMONSTRATION

    MUSCLE GROUPS

    Squats are primarily a lower body exercise and work out the following muscles; quadriceps, gluteus maximus, hamstrings, hip adductors, hip abductors, gastrocnemius (calf), soleus, tibias anterior, rectus abdominals and erector spinae

    STEP BY STEP GUIDE

    1. Stand tall with your feet hip width apart and your arms down by your side
    2. Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels
    3. As you are lowering into the squat your arms will start to raise out in front of you for balance
    4. Keep a neutral spine at all times and never let your knees go over your toes
    5. The lower body should be parallel with the floor and your chest should be lifted at all times not rounded.
    6. Pause then lift back up in a controlled movement to the starting position

    SQUAT VARIATION

    If you are new to squats try not to take your squats too deep at first until you are used to the movement as practice will bring more flexibility and more experience will improve your technique of the exercise.

    If you are advanced try the squats with a dumbbell in each hand but keep them down by your side instead of lifting above the head to feel the maximum burn of the exercise.

    Think you’ve mastered the technique? Try out our squat challenge!

    30 Day Squat Challenge

  28. How To Do Froggies

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    How To Do Froggies

    If you’re looking for a guide on how to do froggies then you have definitely come to the right place. Be sure to check out the instructions below so you can really improve your workout in the near future! We have broken down the exercise into a productive video tutorial that you can follow. So you can make sure that you’re doing your froggies correctly when exercising.

    Benefits of Froggies

    There are so many benefits to this exercise. This is a great cardio exercise to strengthen your legs, glutes and open up your hips
    No equipment is needed for this exercise just enough space to jump out. Each of the above means that it works to not improve your technique in the exercise but also improves your core strength.

    Muscle Groups Worked:

    Total body workout but to name a few Deltoids, biceps, triceps, pectoralis major, obliques, rectus abdominis, quadriceps, gluteus maximus, hamstrings, lower trapezius, latissimus dorsi, soleus. All of these will contribute to the workout and work your muscles for a more toned and defined.

    Froggies Variation

    Instead of jumping the legs on you could step them in.

    Step by Step Guide:

    1. Start in a plank position with the weight on the hands, always have a small hollow in the middle of the hands to protect the wrists
    2. Your body should form a straight line from your shoulders to your ankles
    3. Jump both legs forwards so that the knees are in line with the outside of the elbows and look straight
    4. Jump the legs back to plank position and that is 1 rep
    If you enjoyed this article on how to do froggies and would like to see more information on all the latest fitness news. Then be sure to head over to our Facebook page and drop us a like!

    You can also take part in our fitness challenges which can find with this link!

  29. How To Do A Standing Side Crunch Exercise

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    Benefits of Standing Side Crunch

    These are a great alternative to abdominal work on a mat and is ideal for people with mobility, neck or back issues. If performed regularly they can also help with enhancing your balance.

    Muscles Worked:

    External obliques, internal obliques, rectus abdominis.

    Step by Step Guide:

    1. Stand with your feet hip width apart, knees slightly bent and the core engaged
    2. Lift the right leg, bending the knee at a 90 degree angle turning the thigh out to the side
    3. Place your hands slightly either side of your head, do not lock your fingers or pull the head
    4. Crunch your right elbow to the right knee
    5. Keep the chest lifted and a neutral spine as to not bend forward to much
    6. Switch legs and repeat
  30. How To Do Punches Exercises

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    Benefits of Punches

    Great for toning your upper body arms, shoulders and core, also a good way to relieve stress!!

    Muscle Groups Worked:

    Deltoids, Biceps, triceps, obliques, lower trapezius, latissimus dorsi.

    Punches Variation

    To make this exercise more challenging you could hold a dumbbell in each hand or even a tin of beans or a bottle of water if you do not have any equipment but be sure to always start off with a light weight and work your way up.

    Step by Step Guide:

    1. Stand straight with legs hip width apart and a slight bend in the knees
    2. Hold your arms up in a guard position in front of your face, arms should have a bend of 90 degrees at the elbow
    3. With the right arm first punch out so that your elbow locks and the arm is straight and the palm is facing to the floor
    4. Bring the arm back to the guard position and repeat with the Left arm

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