50 at 50 Exercise Challenge - Contest Winner!

Thanks to everyone who took part in my first Exercise Challenge last month! I felt the love all birthday-month long, as I took a turn into my second half century! We had nearly 150 participants - some keeping up all month long, and others hopping on and off the wagon  - but whatever you did you are ALL rock stars! (but especially Les who did 50 individual planks throughout Day 3!! - doh!)

I've had a blast, and loved seeing your photos and reading your comments!

But what you really want to know is who won the photo contest - right?! We saw lots of great shots and I had lots of favourites so it was tricky to pick - you can see some of the entries here....

But this crazy animal has to take the prize....

Congrats Andy - a spectacular effort with your High Knees exercise on Day 4!! Not sure that workout gear is gonna' catch on though.....I'll be in touch with your $25 iTunes gift card!!

And THANKS AGAIN to everyone who took part!

Day 30 - 50 Flights of Stairs - yes, really!

To those who stuck it out and are still here - congratulations people, you just completed an awesome set of 30 exercises. You did 1,250 reps - many more if you took the '50 each leg' option when you could, and most of them were not easy! Just one final push now and you can relax throughout May... You'd better not now after all the effort you've put in!!! Get ready, this is gonna be a serious cardio challenge...

Exercise Description

Seriously - you need a description? Find a set of stairs and run up, (not down) them - 50 times. Come on guys - last day, let's really 'bring it!' 

Options & Modifications

Take the escalator - but make sure you run up the 'down' ones... 

Bonus Tip

Pace yourself. Run up and then catch your breath walking down; don't run down and trip - I have no money so you can't sue me...;-)

Day 29 - The Burpee

Exercise Description

Everybody's favourite nightmare, this one! Start from a standing position - stand tall! Bend you knees and place your hands on the floor underneath your shoulders, jump your feet back to briefly form a plank pose. Jump your feet back to their start position and jump in the air back to a standing tall position. 

Video Demonstration
Click HERE to view the video demonstration

Options & Modifications

To make it harder, add in a push-up from the plank. To make it easier, (don't - this is the penultimate exercise - finish strong!) just stand back up rather than jump in the air.

Bonus Tip
Go for speed and get into a rhythm - far easier and quicker than the lethargic option...:-)

Day 28 - Reverse Crunches

Exercise Description

Lie on your back on the floor - on a mat if you have one. Keeping your upper body flat to the floor and your hands down by your sides, raise your (straight) legs 90 degrees from the floor. Now, without bringing your feet over your body, raise your butt off the floor, pushing your feet toward the ceiling. Keep your belly button sucked in toward the floor and breathe out on the way up, in on the way down.

Video Demonstration
Click HERE to view the video demonstration
 

Options & Modifications

None really; keep slow and concentrate on good form. rest when you need to and don't arch your back.

Bonus Tip
Breathe - you'll die if you don't!

Day 27 - 50 Deep Breaths

Exercise Description

This is all about a day of rest - in peace. Not in front of the TV and with no time restraint! (And the day after my birthday I need it...) So find a quiet place, away from others. I personally like the Yoga 'Corpse Pose', (but you can pick your own most comfortable position). Lie on your back with your feet shoulder width apart and your arms away from your body by your sides. Use a pillow if you want. Now make sure you are completely relaxed, let your whole body weight sink into the floor. Close your eyes and just concentrate on your breathing; don't force it but take deep, full breaths - at least 50 of them, more if you want


Options & Modifications

Anything you want - just relax!

Bonus Tip
Don't leave anything on the stove!

Day 26 - Bicep Curls

Exercise Description

Stand with your feet either shoulder width apart or one slightly in front of the other, keep your knees slightly bent. With a challenging weight in each hand and keeping the upper arm still by your side, bend the elbow and lift the weight to your shoulder.

Video Demonstration
Click HERE to view the video demonstration

Options & Modifications

Lots of options;
Lift both weights together,
Lift weights alternating arms'
Start with palms facing backwards, twist to palm forwards on the way up, palm facing back on the way down,
Bend one elbow 90 degrees so that the forearm is parallel to the ground - holding a weight. Do 5 - 10 reps on the other side. alternate between arms - ouch!.

Bonus Tip
Keep your body still and your elbows to your sides - don't swing!

Day 25 - Side Planks

Exercise Description

See picture, Hold for 50 seconds, just the once! Keep good form; the body should be straight and strong, use your core to keep the hips forward, (squeeze your butt cheeks) and upward, (push up using your side oblique nearest the floor). 

Options & Modifications

Rest on your arm for slightly less intensity. (as per picture 2)
Bend you lower leg at the knee for even less intensity (as per picture 3)
50 seconds per side or 25 seconds per side - if you really must!!!

Bonus Tip

Don't do it 50 times...;-) 

And Don't Forget...
I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.

Day 24 - Walking Lunges

Exercise Description

Start from a standing upright position. Take a large reaching step forward keeping the back leg straight and drop your body until your forward thigh is parallel to the ground. Keep the forward knee directly above the ankle - it MUST stay behind the toes to protect the knee! Walk forward and switch legs.

Video Demonstration
Click HERE to view the video demonstration

Options & Modifications

Don't drop as low to keep it easier or if you have bad knees. Carry weights by your side to make it harder. 50 total or 50 per leg.

Bonus Tip

Stop and turn around before you walk into the wall/someone else/traffic...

And Don't Forget...
I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.

Day 23 - Toe Touchers

Exercise Description

Lie on your back with your (straight if possible) legs pointing up perpendicular to the floor. Keeping your lower body as still as possible, suck your belly button in towards the floor. Lift your head and shoulders off the floor with your arms pointing straight up. Tense your abs and reach your fingers to your toes.

Video Demonstration
Click HERE to view the video demonstration

Options & Modifications

Relax your head and shoulders on the floor between reps to make it easier. Hold a weight in your hands and reach it up to your toes to make it harder. 

Bonus Tip

Engage! Focus on squeezing your abs; breathe out on the way up and in on the way down.

And Don't Forget...
I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.

Day 22 - Step-Ups

Exercise Description

Find a step or suitably stable platform, (log on the beach...). Step up with one foot and follow with the other, step down in the same order. 

Video Demonstration
Click HERE to view the video demonstration

Options & Modifications

Use two steps or one higher one for more difficulty. Pick your pace for your own comfort level - and then go faster! Go slower and carry weights at your side. 50 per leg or 50 total.

Bonus Tip
Don't use a slippery, wet, unstable log with a crazy pup trying to join in!

Day 21 - Scissors

Exercise Description

Lie on your back, preferably on a mat. Keeping upper body flat and both legs straight, lift one leg just slightly off the floor. Lift the other leg as high as possible. Hold a pause for a second or so and then alternate legs without letting either leg touch the floor. 

Video Demonstration
Click HERE to view the video demonstration

Options & Modifications

To make it easier allow the lower leg to rest on the floor briefly. 50 total or 50 per leg.

Bonus Tip

Suck your belly button in towards your back and keep your lower back from arching! Breathe!!!

And Don't Forget...
I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.

Day 20 - Wall Sit

Exercise Description

With your upper body flat against a wall, take a sitting position with your upper legs perpendicular to the floor and your ankles directly below your knees. Hold for 50 seconds. Relax…

Options & Modifications

Sit higher with a less acute bend in the hips for ease. For more of a challenge, lift one leg straight out in front and switch legs every 10 seconds. 50 total seconds per leg = hardcore! 50 seconds non stop per leg = extreme hardcore!!!

Bonus Tip

Don’t sit against an unlocked door…

Day 19 - Single Leg Deadlift

Exercise Description

Stand up straight and lift one leg a few inches off the ground. Bend both knees slightly, bend at the waist, (keeping spine neutral) and with the 'off ground' leg rising behind you, reach down to the floor with your hands. Return to upright.

Video Demonstration
Click HERE to view the video demonstration

Options & Modifications

Rest 'off ground' foot on floor between reps. Carry no weights for ease, weights that challenge you to make it harder. Again – 50 total or 50 per leg – your choice, but challenge yourself!

Bonus Tip

Hold onto a counter top/chair back etc with one hand if you're struggling to balance, or have weak knees. Ensure your spine says neutral – look after your back!!!

And Don't Forget...
I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.

Day 18 - Plank Push-ups

Exercise Description

Start in a plank position. Keeping your back straight and your butt low, lower yourself down onto your elbows one arm at a time, then come back up to plank.

Video Demonstration
Click HERE to view the video demonstration

Options & Modifications

Make it harder by leading with the left arm 50 times and then the right for another 50 – or just do 50 total. Go fast!

Bonus Tip

Use a mat or folded towel under your elbows, carpet burns can be tricky to explain later...;-)

Day 17 - Mountain Climbers

Exercise Description
Start in a plank position but with elbows slightly bent, bring one knee up level with your elbow, foot off the ground. Keeping upper body still, switch legs with a jumping motion.

Video Demonstration
Click HERE to view the video demonstration



Options & Modifications

Allow the front foot to rest on the floor between jumps to make it easier. 50 total for ease or 50 per leg to make it harder.

Bonus Tip

Keep the spine neutral and don’t tense the neck. Look at the floor just in front of you.

And Don't Forget...
I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.

50@50 Photos so far

Some good photos coming in people but I know most of you...(for better or for worse...;-)) and I expect more imagination - come on, surprise us all...:-) It's not about the iTunes gift card, it's about being forever immortalised right here!!!

But just in case you needed the reminder....I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.

Day 16 - Plank Twist

Exercise Description

Get in plank position. Twist your whole body to one side - either stack your feet or swivel in place - See Video

Video Demonstration
Click HERE to view the video demonstration

Options & Modifications

50 total or 50 each side.

Bonus Tip

Keep hand of supporting arm directly beneath the shoulder for stability.

Day 15 - Triceps Dips

You're half way through the month!!

Exercise Description

Sit on the edge of a bench, step or sturdy chair, (make sure the chair can’t/won’t tip) with hands palms down on the edge by your thighs and feet on the floor in front of you. Holding your body weight on your arms, move your butt off the bench and lower to the floor bending your arms. Keep your elbows in. Raise up again until arms are straight. 

Video Demonstration
Click HERE to view the video demonstration

Options & Modifications

Keep feet close in and don’t go too low for ease, keep feet further out and lower further for more difficulty.

Bonus Tip

Put feet on another bench or chair of same height in front of you to make it harder. Lift one leg up each time you lower to make it harder still.

And Don't Forget...
I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.

Day 14 - Bicycles

Exercise Description

Start in a seated position with upper body 30 degrees off the floor and legs also 30 degrees, hands by your ears. Suck belly button in towards spine keeping abs tense. Look at where the far wall meets the ceiling. BREATHE. Bring opposite knee and opposite elbow together.

Video Demonstration
Click HERE to view the video demonstration

Options & Modifications

50 total or 50 per side.

Bonus Tip

Keep spine neutral and neck relaxed. DON’T pull on your head with your hands. 

Day 13 - Jump Lunges

Exercise Description

Start in a slight squat with left leg in front, knee at 90 degrees and right leg out behind. Right hand forward, left hand rearward. Jump and switch arms and legs together so that the right leg is forward and the left to the rear.

Video Demonstration
Click HERE to view the video demonstration

Options & Modifications

Go fast or go slow. Smile or don’t smile!

Bonus Tip

Count 50 each leg or 50 total.

Don't Forget
I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.