Exercises you can do at home:
You will need:
Hand towel (not a wash rag or bath towel)
Can good (x2) – make sure they are the same size and you can grip them comfortably in your hands
Bottled water (x2)
Gallon Water Jug (x2)
Paper Plates (x2)
Perform each exercise for 1 min, take a 30 second rest, then complete the next exercise. Once all of the exercises are complete, take a 1 min rest then repeat the cycle for a total of three rounds.
Arm circles using full water bottles – Extend arms out to the side, holding a water bottle in each hand. Rotate arms in a continuous motion forward for 30s then reverse the rotation backwards for 30s
Front raises with cans of soup – Grab two cans of soup of same size. Hold one in each hand. Start with arms down in front of body, palms facing the body. Together, raise both arms out in front of you slowly. When arms are at shoulder level, hold for 3s then lower arms back to starting position. Repeat for time.
Lateral raises with cans of soup – Grab two cans of soup of same size. Hold one in each hand. Start with arms down to the side, palms facing the body. Together, raise both arms out to the side slowly. When arms are at shoulder level, hold for 3s then lower arms back to starting position. Repeat for time.
Bent over tricep extension with water jugs – Stand with feet together, holding one (full) water jug in each hand. Slightly bend at the waist, keeping back straight. Bring arms/elbows up, then extend forearms back. Hold for 3 secs. Release arms back to starting position. Repeat for time.
Towel squats – Grab ends of towel with both hands. Stand with feet hip width apart with arms down in front of the body. Bend the knees into a squat position while raising the arms overhead. As you raise the arms, pull the ends of the towel for resistance.
Paper plate lunges (can use towel if not on carpet) – Stand with one foot inside each plate. Starting with the right leg, slide leg out to lunge position (both knees at 90 degree angle). Hold position for 3 secs. Return leg to starting position then alternate to left leg. Hold for 3 secs then return to starting position. Repeat for time. Be sure to keep back straight throughout the exercise and do not allow front knee to extend beyond the toes.
Towel crunch – Lie down on a mat in the crunch position. Bend the knees, keeping feet and lower back on the floor. Grab towel with hands on end of towel. Bring arms overhead. Lift the shoulders and back off the mat, crunching the abdominals together. As you lift, pull ends of towel to create resistance. Once you have reached the top of the crunch, hold for 3 seconds then lower back down to your started position.
Knee tucks with paper plates (or towel if not on carpet) – Place one foot in each plate. Get into full plank position, feet extended and together. At the same time, bring both knees in to the chest. Hold for 3 seconds. Return to starting position then repeat
Mountain climbers with paper plates (or towel if not on carpet) – Place one foot in each plate. Get into full plank position, knees slightly bent. Bring right knees in to the chest then alternate left. Continue alternating knees to the chest as if performing running motion.
Tell us how you did with the challenge!