7-Day Bodyweight Challenge 🔥
Updated: Sep 7, 2020
As part of this weeks Tick the Healthy Box we will aim to complete a ‘7 Day Bodyweight Challenge’. It’s an opportunity for you to include some strength work into your day & requires no equipment only your own bodyweight.
Click below to download the form.
The following videos (see below) demonstrate the exercises & I have shown adaptations & progressions for each.
1️⃣ Squat - Look straight ahead and stand tall. When you start the squat, think “sit back” not “bend at the knees” Move your bum backwards as you descend and feel the weight shifting to your heels. As you descend, try to “push” your knees slightly outward. Make sure your knees are not falling inwards.
Easier Version: perform a chair squat.
2️⃣ Lunge - Stand tall with feet hip-width apart. Take a big step forward & start to shift your weight forward so heel hits the floor first.
Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s OK if knee shifts forward a little. Press into heel to drive back up to starting position. Try not to let your upper body drop forward.
Easier version: Hold on to a chair or counter top & perform static lunges. Set yourself up, so that the leg out in front - your knee is inline with toes & your back leg - knee is directly under hip.
3️⃣ Press Up. I have demonstrated 3 exercises,1 being the easiest to 3 being the hardest. Set yourself up so hands are directly under your shoulders, but if need to, you can place your hands a little wider. Keep your back straight, & on No. 2 & 3 engage your glutes.
4️⃣ Plank - Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Ensure your shoulders are down, not creeping up toward your ears.
Easier version: Resting your knees on the ground puts less stress on your lower back.
Best of luck