Hardcore Holidays! Stocking Stuffer Challenge: 100 Dancing Crabs
Total body with emphasis on the core today! This is a challenging move that will work your whole body but requires a little concentration and balance. Move slowly to improve your form, then add speed as you’re more comfortable. Engage your core and glutes throughout. :)
Beginners: if needed, lower your hips or keep your butt on the floor or pillow, and alternate sides with the toe touch.
A. Come to a ‘table top’ position, on all fours, with belly facing the ceiling. Keep hands over your shoulders.
B. Distribute your weight evenly, as you lift your hips up towards the ceiling. Torso is parallel to the floor. Squeeze your glutes and engage your core to protect your back.
C. Transfer your weight to one foot as you kick the other leg up towards the ceiling. Try to keep your hips as lifted possible as you kick. With the opposite hand, reach up towards your toes.
D. Touch once, then replace your hand and heel to the ground. Repeat on the other side. This requires a lot of balance: move slowly to protect your joints, then add speed once you’ve mastered it.
Advanced? Try 50-100 Deadman Crabs instead! Very challenging, so pick a rep range that’s just outside of your comfort zone.
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Hardcore Holiday Challenge! Day 8 Stocking Stuffer: 50 Elevated Hip Bridges
Hip bridges are a fab exercise, a great way to strengthen your hamstrings and glutes. Placing your feet on an elevated surface makes this simple move VERY challenging. Make sure to engage the glutes, core and listen to your body: this may be too tough for some of you, but it’s perfectly fine to do them from the floor. You can also use a swiss ball, a roller, or any other piece of equipment that suits your fancy.:)
Because people of all levels are doing this challenge, I’ve added a ton of modifications for you to choose from. Pick the HARDEST modification you can handle, and do as many as you can.
Basic Bridges From The Floor
Many of you won’t be ready for elevated bridges, and that’s okay! Try them from the floor instead, with both feet or on one leg (25 per side). See photos below.
Tips: curl your tailbone under and contract through the core to really engage your glutes. Don’t worry about lifting up high: just work on really feeling the contraction. Shoulder blades stay on the floor & back is flat: don’t arch.
Elevated Bridge Modifications
You know what I love about this challenge we’re doin’?
1. It’s not about weight loss.
2. It’s not about targeting your “trouble zones”.
3. It’s not about being the best.
4. It’s not about “toning” (oooh, I hate that word)
5. It’s not about strapless dresses, impressing people on New Years or achieving a goal centered around how you look.
It’s just about moving. A little each day.
My workouts are intense: I’m posting what I do. But I wouldn’t have been able to keep up with this pace even a YEAR ago (lol, I even have trouble keeping up with my pace while WATCHING myself, haha). You start where you are, do what you can and you can follow along with me using modifications that work for YOU. Even if you’re doing less, taking breaks and not doing the same modifications. That’s the “BEST” thing (a word I see often. The “best” is always what works ‘best’ for you). The daily challenges can be used however you like: they’re all different, and if you’re just starting, you can ‘catch up’ very easily.
There are no “rules”. Just a goal. How you do it or apply it, is entirely up to you!
For the Gimme, Gimme, Gimme challenge, it’s a BIG goal, but it’s do-able. 1000 burpees is awesome if you can do it (you feel so bad ass) but at the end of the day, it’s just a number. What matters most is just pushing yourself a little harder, doing more than you thought you can do, and splitting it up in a way that makes sense to you.
There are people doing burpees in their hallways at work. While their coffee gets ready. While they’re making dinner. Some of you have challenged friends and are doing ‘burpee hangouts’. Some of your kids are getting into it too. Anne set a goal of doing 5 an hour all day (that’s 60 for a 12 hour day), and she’s already up to 200 for the week. (She’d never done them before. At 61 she decided, “Hey. Why not?”). Melinda’s off the burpees because of an injury, and is swapping in whatever she CAN do. And that’s wicked.
If by the end of this challenge, you’ve done more burpees than you thought you can do? Gold freaking star. If you’ve done just a few of the challenges, but pushed yourself? Ah-mazing. Focus more on how you feel than reaching some arbitrary number. That’s REALLY what I care about.
It’s never too late to start. :)