Busy Parent Fitness Challenge - Days 19 & 20: Arm & Leg Toning

by - Saturday, November 01, 2014

Today's missing workout was courtesy of a nasty soul-sucking cold and sinus infection. My sincerest apologies. Munching all that junk yesterday probably didn't help either. Please tell me I'm not the only one that imposed a candy tax? We will now get back on the wagon and work our upper body and lower body.

1. Do 50 jumping jacks to warm up.


2. Tricep DipsSit on the edge of a step or sturdy chair (picnic table or park bench works well). Slide forward and lower yourself down off the step/bench, supporting yourself with your arms. Lower until you have a nice 90 degree angle in your elbow. Do 15-25.

Lower until elbow makes a right angle
Lift up and straighten those arms
3. Downward Dog to Upward Dog: Hold each position for 3-5 seconds. Do 20 - 30 (1 = 1 downward dog + 1 upward dog).

Downward Dog
Upward Dog (or Cobra)
4. Walking lunges with tricep presses: Do 20 - 40 (10 - 20 on each side).
    • Get your soup cans or light dumbbells (one for each hand).
    • Start position: stand up straight, feet about hip-width apart, with your arms at your sides.
    • Lunge forward with your left leg and extend your straight arms behind you until they are above your butt.
    • Hold for a few seconds, then return to start position (bringing your right leg forward).
    • Repeat on the other side. 
Lunge with Tricep Press
How would you rate the difficulty and effectiveness of this fitness challenge? My goal was to set three daily exercises that people could do almost anywhere with no special equipment. Have you been able to complete all the workouts? Are you starting to see results? Whenever possible, increase the number of reps or slow down your movements to challenge yourself (slow pushups are harder than fast ones; 45 second squats take more effort than 30 second ones). Depending on your fitness goals, you may wish to increase the weight of dumbbells for weighted exercises. Another option is to include more cardio in your day. Less body fat will improve the appearance of muscle tone. 

Please let me know how it's going!

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