Many people complain that exercise takes too much time, or they can’t afford a gym membership, or they feel shy and uncomfortable with their body around others. There is an excuse for everything. So, here’s something simple and to the point for you engage in regardless of your excuses.
The 550 Challenge
Complete 50 reps of the following exercises, in order, as quickly as you can. Record your time and try to do it more quickly next time. As always, please consult a physician before engaging in any form of physical activity. They know you. I do not.
Stand with your hands behind your head, your chest puffed out like a super hero, and your elbows back in line with your body. Sit back at your hips and bend your knees to lower your body as far as possible without losing your natural spinal arch. In other words, don’t stick your ass out. Don’t lean forward. Squeeze your glutes and push yourself back up from the heels.Do not fully stand, locking your knees. Don’t cheat yourself. Just about everyone I have met, male and female, does lousy squats.
Stand with your feet hip width apart and hands at your sides, though not resting. At the same time, raise your arms above your head and jump, spreading your feet shoulder width apart. Land softly on your toes, not your heels. Keep your knees slightly bent (soft), not locked. Clap your hands above your head (if possible). Jump again to lower your arms and bring your feet together, again, landing softly, arms not resting, knees not locked. Repeat.
Start in a pushup position. That means a plank. Elbows are not locked. Your ass isn’t sagging. Your back isn’t arched. Your ass also isn’t sticking up in the air. The plank is another exercise most people suck at and don’t even realize it. Keeping your head in line with your body, bring your right knee to your chest, then as you bring it back to the starting position, bring your left knee to your chest. It’s not a hop. It’s a controlled motion. One foot is always on the ground. Alternate rapidly.
Assume the pushup starting position, the plank. Tighten your abs. Keeping your body rigid, lower yourself until your chest touches the floor. Your elbows should be tight to your body. Push back up until your arms are near fully extended. Do not lock the elbows to rest.
Lay on your back with knees bent and feet flat on the floor. Put your hands to your head so your hands are by your ears, elbows out. You are not locking your hands behind your head or pulling on your head in any manner. Keeping your neck relaxed, use your abs to lift your shoulders off the floor a few inches, no more. Release back down, though not resting, and repeat.