InSpiral Coaching

Day 6 - Calf Raises

Exercise Description

Wearing suitable footwear, stand on a step or stair. Hold onto a banister for balance and lower so that your heel is lower than the step. Using the calf muscles raise up as high as you can. See video.

Video Demonstration
Click HERE to view the video demonstration

Options & Modifications
Add weight by wearing a heavy pack or carrying a dumbbell in your free hand.

Bonus Tip

Slow and steady!

Day 5 - Dorsal Raises

Exercise Description

Lie flat on stomach with hands by your sides, looking ahead. Keeping head and neck neutral use the lower back muscles to raise your upper body off the floor as high as is comfortable. Hold for a count of three and lower slowly.

Options & Modifications

Use hands to help raise up for ease

Put hands by ears to make it harder or straight out in front for harder still.

Bonus tip

Keep breathing!

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 4 - High Knees

Exercise Description

Stand upright, look straight ahead and alternating legs, bring knee to height of hips.

50 knee raises per leg.

Video Demonstration
Click HERE to view the video demonstration

Options & Modifications
With a jump, bring both knees up together!

Bonus tip

Hold hands out at hip height and make contact with knees to keep form.

Day 3 - Plank

Exercise Description

Same as push-up position. Contract abs by pushing belly button back toward spine and keep body in a straight line. Keep head neutral and spine natural. Hold for 50 seconds.

Options & Modifications

Raise one leg off the floor for 50 seconds, alternate legs for another 50 seconds.

Bonus tip

Don’t forget to breathe…:-)

Day 2 - Push-ups

Exercise Description

Place hands slightly wider than shoulder width apart and directly underneath the shoulders. Keeping back and legs in a straight line, head neutral, bend your elbows and lower your body as close to the ground as you can.

Video Demonstration

Click HERE to view the video demonstration

Options & Modifications
See video.

Bonus tip Use push-up bars to ease wrist pressure and get a deeper push-up.

April's featured ingredient...

If you'd like to take part in April's Healthy Recipe Blog Carnival then read on....

The next Blog Carnival will be published on Monday 15th April, 2013

April's featured ingredient is SWEET POTATOES!

If you've got a great recipe to share that contains sweet potatoes then why not submit it?! All submissions must be received by the deadline of Friday 12th April to be included. Submissions must include the recipe URL and not just the website address.

Full details of how the Blog Carnival works and how you can sign up and join us can be found HERE, or just click on the tab at the top of the page!

Day 1 - Squats

Welcome to Day 1 of the 50@50 Exercise Challenge! I sincerely hope everyone enjoys this and gets as much out of it as I intend to, (while I'm still in my youthful 40's at least!) Please feel free to comment on the blog post of the day, or ask questions - and don't forget to send in any imaginative photos for the $25 iTunes gift card prize. Any 'funky' pics will be posted for all to see...

And on that note, let's get straight to it, shall we...:-)

Exercise Description

Stand with feet shoulder width apart. Keeping hips back and knees behind toes, squat down until your thighs are parallel to the ground.