Lord, I come to You today, thanking You for allowing us to get up and get started again. Help us and be with us and we try and get back on track with the challenge. In Jesus' name. Amen
Hello everyone. I know that its been a couple of weeks so I will post from the last day to let everyone kinds get used to what we are doing before I add anything new. Hope you all had a nice break. It's back to work...
1) Pray
2) Find a comfortable spot
3) Do 20 situps, with your hands interlocked behind your head and keep your feet posted on the floor as much as possible. (Remember to breathe)
4) Do 15 pushups
5) Do 25 crunches (lay on your back with your legs about 10 inches off of the floor and knees bent. Place your hands across your chest, on your shoulders or behind your head. Use your abs when coming up, not your neck.)
6) Lay flat on your back, with hands behind your head. Lift your legs up in the air and pedal as if you were on a bicycle for 5 mins. Rest and then do it for another 5 minutes
7) Do 20 jumping jacks(if you are able)
8) Stand straight up with hands on your hips. Turn your upper body(torso) to the left and turn to the front. Do this 10 times and then stop. Then turn your upper body to the right 10 times and then stop. Wait 15 seconds and repeat. (Tighten your abs while doing this exercise but remember to breathe)
9) Go on a brisk walk for 15 minutes or jog in place.
10) Drink at least 8 glasses of water today
11) Drink at least one glass of milk(if you are able)
12) Take vitamin
13)Stretch out on the floor and get into push up position. Bring yourself up and then lower yourself down as if you are doing a pushup. Stay on the lowered position with your stomach tightened for 15 seconds and then release. If you are able do it twice
14) Lay flat on your back. Lift your legs up about 2 inches from the floor, hold for 12 seconds and relax. Repeat 3 times. Also good for the abs.
15) Stand straight up, legs together and arms by your sides. Breathe in through your nose, hold and breathe out through your mouth. Repeat this 5 times, SLOWLY
*Note* These exercises are in no particular order. It's good to do all of the exercises first before you go on the walk or jog.
Hello everyone. I know that its been a couple of weeks so I will post from the last day to let everyone kinds get used to what we are doing before I add anything new. Hope you all had a nice break. It's back to work...
1) Pray
2) Find a comfortable spot
3) Do 20 situps, with your hands interlocked behind your head and keep your feet posted on the floor as much as possible. (Remember to breathe)
4) Do 15 pushups
5) Do 25 crunches (lay on your back with your legs about 10 inches off of the floor and knees bent. Place your hands across your chest, on your shoulders or behind your head. Use your abs when coming up, not your neck.)
6) Lay flat on your back, with hands behind your head. Lift your legs up in the air and pedal as if you were on a bicycle for 5 mins. Rest and then do it for another 5 minutes
7) Do 20 jumping jacks(if you are able)
8) Stand straight up with hands on your hips. Turn your upper body(torso) to the left and turn to the front. Do this 10 times and then stop. Then turn your upper body to the right 10 times and then stop. Wait 15 seconds and repeat. (Tighten your abs while doing this exercise but remember to breathe)
9) Go on a brisk walk for 15 minutes or jog in place.
10) Drink at least 8 glasses of water today
11) Drink at least one glass of milk(if you are able)
12) Take vitamin
13)Stretch out on the floor and get into push up position. Bring yourself up and then lower yourself down as if you are doing a pushup. Stay on the lowered position with your stomach tightened for 15 seconds and then release. If you are able do it twice
14) Lay flat on your back. Lift your legs up about 2 inches from the floor, hold for 12 seconds and relax. Repeat 3 times. Also good for the abs.
15) Stand straight up, legs together and arms by your sides. Breathe in through your nose, hold and breathe out through your mouth. Repeat this 5 times, SLOWLY
*Note* These exercises are in no particular order. It's good to do all of the exercises first before you go on the walk or jog.
