Holiday Health Challenge Body Composition Week

How did we all do this last week? I did better than the week before besides on exercising. I worked out one day and then I got some sort of stomach flu and did not feel up to it but like I keep saying no excuses just going to do better this week. 

This weeks them is Body Composition. As always do 30 minutes of physical activity 3 days this week.

Find out your "Hip to Waist" ratio at http://www.healthcalculators.org/calculators/waist_hip.asp as well as find out what it means. 

Lift weights for 15 minutes 2X this week. 

Drink eight, 8oz glasses of water in a day

Give up soda pop for 2 days this week

Perform a five minute core workout

Here is a suggestion for the core workout if you need it:

5 min Amazing Abs Workout

Do each workout for one minute. If you run out of workouts start at the beginning again whatever you do though do not stop working out until the 5 min are up!

1-     Cherry Picker- Balance on your butt and clasp hands  bring hands to each side touching the ground near your hips keeping feet off the ground.

2-     Plank- Clasp hands below your chest so that you are holding your self up with your forearm and your toes. Body should remain flat with butt level with the rest of your body don’t sink or hold it up. Abs should be tight.

3-     Huggies- Same form as the cherry picker expcept this time push your legs out straight as you bring your arms out as if you are going to hug someone, bring legs in and bend and wrap arms around legs in hug position.

4-     Situps – just your basic unassisted situp. Try to keep fingers interlocked behind your head and feet on the ground do not have something holding them down.

5-     Lay back down on the ground raise feet about 6 inches of the ground keeping legs straight…HOLD!