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Founder’s Fitness Challenge: Week 3

Author: Massage Heights
Man in grey shirt with arms folded smiling

Congratulations on finishing your first two week challenge! You started the journey to change your lifestyle and eating habits so now is the perfect time to conquer another challenge. To stay in shape you don't need fancy equipment, this week's challenge is an easy to follow workout plan that utilizes your body weight to help improve your strength, balance and flexibility at home or on the go! Be sure to track your progress so you can see how you're improving, a workout partner can help count reps while keeping you motivated! And remember it's important to stay hydrated!

Push ups - Lie on your stomach and place your hands palm down under the shoulders. Push off the ground so your arms are fully extended and you're on the balls of your feet. You want to keep your back straight and core tight. While keeping a flat back, bend the elbows until your chest reaches the ground and then push yourself back up by fully extending your arms. Click here to view how to do a push up.

Sit ups - On the floor, lay flat on your back with your knees bent and your feet comfortable placed on the ground. You're then going to lift your torso to a sitting position slowly and then lie flat without changing the position of your legs. Click here to view how to do a sit up.

Air squats - Stand with your feet shoulder width apart, keep your knees slightly bent and your toes pointed slightly outward. Bend your knees and push your behind and hips out and down behind you as if you were getting ready to sit in a chair until the thighs are at least parallel to the floor, or as far down as you can get. You want to keep your weight on your heels and make sure your knees are over your toes. As you lower down, keep your torso upright, raise your arms in front of you no higher than parallel to the ground. Press through the heels to return to a standing position while lowering your arms back by your side. Click here to view how to do an air squat.

Planking - Get into a push-up position with forearms resting on the ground and toes on the floor. Your elbows should be directly under your shoulders. Keep your torso straight, you want to make sure it creates a straight line with no sagging or bending; try to keep your head relaxed. Hold the position for thirty-seconds. Want to make it a bit more difficult, lift up an arm or leg off the ground. Click here to view how to plank.

Bicycles - Your back is on the ground. One knee comes up, the other leg extends and then you're just shifting from one leg to the other as if you were riding a bicycle. Click here to view how to do a bicycle.

Alternating lunges - Stand with your feet hip width apart, hands on hip and back straight, you're going to take a big step forward with your right foot, drop the knee to a 90 degree angel. You want to make sure your thigh is parallel with the ground, also don't extend your front knee over your toes that will place more pressure on your knee. Push off with your right foot as you return to your starting position. Repeat with your left leg. Click here to view how to do an alternating lunge.

Burpees - Start in a low squat position with your hands on the floor in front of you. Jump your feet back to a plank position then immediately jump your feet back under you to the squat position. Leap up as high as possible with your hands straight over your head. Repeat. If you want to make it more difficult, do a push up when your in the plank position. Click here to view how to do a burpee.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material. © 2004-2014 Massage Heights Corporate, LLC. All Rights Reserved.