Just The Exercises (31 Days of Fitting in Fitness)

This post includes the seven basic moves for the 31 Day Fitting in Fitness Challenge. I tried to keep it simple. Take it slow, use control on your movements. Remember 6 excellent moves is better than 15 sloppily executed moves. Naturally, good form in movements is safer as well, so take your time feel for the move and you will get to k now what muscles are working. We will take a closer look at the moves and details on future posts as we go into the 31 Days of Fitness, in the meantime, here are some images to help you get the general picture! Remember to breathe. Listen to your body, and do what you can! My sweet Girl suggested I make a video, but we will have to see about that! For now, let’s take it slow! Hope these help you get started! 

Push Up- Modification 1: Wall Push Up

Modification 2: Knees on floor 

Basic Push Up

Option: The Sit Up as a Roll Down- Try to reverse the sit up and start at the sitting position, slowly sitting back. Only come back until you feel your abdominal muscles engage, then return to top.

Option: Curl shoulders off floor, slide hands to knees, return.
Modified Plank – knees down – 

 Plank – on elbows- start in prior position, lift knees, hold position

Superman : start lying on mat,  

 Modified- one leg/arm at a time, hold at top

Start on all fours for Quadruped alternative to Superman
for strengthening backside of body/core

Raise opposite arm and leg, balance, hold

Wall Sit- modify by depth, feel thighs, do not break parallel. Activate midsection by pressing base of pelvis into wall and keeping hips even. I usually like to have thighs parallel to floor, but I modeled conservatively- you want to feel your thighs, not your knees. 

Lunge options! When performing the lunge, imagine the up and down motion of a carousel horse with your torso. 
Lunge with Chair for Support.

Basic Lunge- step forward, bending both knees, keeping hips even. land on front foot with weight even, push off front foot/leg to return to start, alternate legs.

Can use wall for support if needed

Basic Bridge
For Just the Stretches- click HERE!

You can do this! 

Just The Stretches (31 Days of Fitting in Fitness)

To make this easier, I thought I would post the stretches and exercises on their own stand apart posts. This is the handy dandy Anytime Stretch Routine. It is not all inclusive but just a sequence of stretches that I think flow well. I will show you some great stretches, sources and links in the days ahead so stress not and stretch on
Oh, I need to add: generally it is beneficial to hold stretches for 30-60 seconds. I like to just go by how the muscles and stretch feel, as opposed to a time. So if my calf muscles feel tight I will spend however long it takes to relieve that tightness. 
This means an area that is less tight will get less attention sometimes, but not get totally neglected. You have some flexibility to determine what is right for you on any given day. Did you catch my cute little play on words. I know, I am so stinkin’ cute. Sigh. Cute now, object of hate later…I know it’s true. 
1. Standing Quadriceps: stretches front thigh-feel free to use wall or chair for balance. You can also catch foot/ankle with strap or belt if trouble reaching. Try not to lean or lock standing leg. 
2. Standing Calf Stretch: Stretching back with same leg, plant heel on floor and lean slightly forward, keeping chest upright. Think of gently pressing the heel into floor and leaning forward to feel stretch in lower leg.

3. Modified Hamstring/Pyramid: Using wall for support bend forward from hips, keeping chest lifted, until you feel stretch in back of the front leg. 
a. If safe proceed to chest to knee forward bend. 

4. IT Stretch: This one is tricky and can be done a couple of ways-see what works- While standing cross left leg in front of right, bend to the left at waist- I like to use the wall sometimes, You should feel it at the hip and along side of leg.

5. Whoohoo, let’s get physical, physical…
Reach to one side then the other. Nice and easy, right?
6. Forward Bend- You can modify this stretch by keeping knees bent – mine are actually softly bent here, also I have long arms, so don’t feel you need to touch floor. 

7. Overhead stretch- think of lifting chest to sky-as if a plane flew right over your head. 

8. Executive Stretch: Support head with palms of hands, lift chest while opening upper body.

9. Chest Opener: Reach arms behind you, 
clasping hands is optional- feel stretch in shoulders and chest

10. Neck: grasping left wrist with right hand, tilt head to right shoulder then slightly turn to adjust stretch. (feel left side) 

a. Upper Back: Palms together, press shoulders away and adjust to feel stretch in upper back.

b. Pressing palms together we end in prayer! 
Just the Exercises are HERE!

Week 1: Details (31 Days of Fitting in Fitness)

My sweet daughter “flicking” me from afar during our photo session.
Sweet soon to be teen- love that kiddo!
She takes credit for all the photos for our challenge!

Well here we are at Week 1 for our challenge. I hope you have had a chance to peek at the details but each week I will post the breakdown for both tracks. Remember you can jump in anytime and you can modify as needed. The one thing I will say is write it all down. I have provided a tracking document but you can use your own method, planner, journal or calendar -whatever works. 

My plan for tomorrow (Monday) is to start the C25K program and do the test. But this means I will probably go into my challenge slightly compromised as I have not done much at all over the Summer.
Actually let me rephrase that: my last workouts were more than three months ago…which means my muscles may not be thrilled with my little plan initially. However, since they are made for movement, ultimately they will be overjoyed. Joints over the age of 40 are generally skeptical of these efforts; I am sure we will be having a few words. If you are wondering whether you should do the test, I think I would say NOT if it will set you back at the onset. I just wanted the option available. 
There are 7 total exercises and @10 stretches in the Challenge base. 
My girl did some photos of me modeling the stretches and exercises.
They are not perfect, by any stretch of the imagination. I am sure when I am rich and famous, I will pay someone to make them go away. Meantime, pardon the greys, but you have me, more real than need be.  BUT hopefully you will have a clue somewhat how the exercise should be performed. 
Anytime Stretch Routine
Follow this sequence for an all over
 body stretch break anytime!
Follow Sequence and Repeat for Each Side
Standing Quadriceps
Standing Calf
Forward Hamstring
Standing Crossover IT
Lateral Bend
Forward Bend
Overhead Stretch
Executive Stretch
Chest opener
Neck/Upper Back/Pray
Test Yourself 
Max Test
Day 1
Day 31
Push Up (as many)
Sit Up (as many)
Wall Sit (as long)
Plank (as long)
Lunge (as many)
Bridge (as many) or (as long)

Be Gentle With Me Option (BGWM)

Get Moving
Day 1
10 Minute Walking
Wall Sit (30 sec)
Day 2
15 Minutes Walking
Quadruped (30 sec)
Day 3
12 Minutes Walking
Plank (30 sec)
Day 4
15 Minutes Walking
Wall Sit (30 sec)
Day 5
10 Minutes Walking
Bridge (30 sec)
Day 6
15 Minutes Walking
Plank (30 sec)
Day 7
Core and More Challenge (CAM) 

Week 1
*Suggested reps/sets
Day 1
Sit Up
1-3 sets 6-20 reps
Day 2
1-3 sets 6-20 reps
Day 3
1-3 sets 6-20 reps
Day 4
Sit  Up, Pushup, Lunge
1-3 sets 6-20 reps
Day 5
Day 6
Plank, Superman, Wall Sit
1 x Hold as long as can each
Day 7
4 sets 8- 20
*To compliment the CAM Challenge I will use the Couch to 5K program: either the treadmill or road version (not sure yet- will decide tomorrow!)

Exercises and Stretches pictures will be posted Monday, September 30th.
I’m already exhausted from all this planning… phew! But you have no worries since you get to follow along, more or less!

Please chime in and share which challenge you will be participating in for the next 31 Days.

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