16 Day Killer Kixie Challenge! Day Seven: 120 Single Leg Deadlifts
Boooooooty! This move requires great balance, so feel free to tap the back foot down or use a chair or wall to help you out. Whatever you do USE your core and hamstrings to do the work: you shouldn’t feel this too intensely in your lower back.
Single Leg Deadlifts
*Advanced: use weight! The single leg version is challenging and should be done with a lighter weight (to start).
If you’re used to doing heavy deadlifts at the gym, this is a good “at home” alternative that doesn’t require heavy equipment. (I usually use 15-30lb dumbbells, but I’d use 10lbs for this high volume challenge). Use dumbbells, a sandbag, or even a heavy book or bag: whatever you got. Hold it in one hand or both hands as you lift and lower.
A. Stand on one foot, keeping a slight bend in the standing knee. Engage your core and find your balance by focusing on a spot on the floor 6 feet in front of you.
B. Driving your lifted knee up to hip level, transferring your weight to one foot. Slowly, hinge forward from the hips (think chest to floor), and keep hips neutral. Remember to focus on that one spot on the floor. Drive your lifted leg to the back of the room as you hinge forward (leg bent or straight).
C. Using your glutes & hamstrings to do the lifting (really: VISUALIZE it), keep your back flat as you power back up to starting position. Tap your foot down for balance if needed, and repeat on the same side.
Tip: think about powering up from the hamstrings and hips: engage your core to drive yourself down and up, and focus on using the glutes - NOT YOUR BACK - to do the lifting. GO SLOW: THIS ISN’T SPEEDWORK. If you feel this in your low back, it is doing too much of the work. Switch to an easier modification (tap down, use less weight etc) to work up to proper form.
(New to the challenge? Start now! See the rest of the 16 Day Killer Kixie Challenge here.)
16 Day Killer Kixie Challenge! Day Two: 200 Killer Squats! Waaaaapoooosh.
Booty murder today!
As always, ANY modifications count, but if squats are easy for you, it’s time to level up! Use what you have and try to make this as challenging as possible.
Basic Level Up Ideas
1. Add weight to your squats, or as many of them as you can (dumbbells, medicine balls, children (hopefully yours), sandbags etc).
2. Add a jump, a kick, a lift to the side, a lift to the back etc.
3. Add pulses to your squats (3 pulses and up = 1 rep)
4. Single leg it out! 100 per side. You can also place one foot on an elevated surface like a yoga block or chair. Keep weight in the heel of the squatting leg.
5. GET LOWER. Ass to grass baby! Try to pop up and go faster once you’ve got the form down.
Advanced Level Up Ideas
1. Play with your load for weighted squats. If you’re used to holding the weights by your shoulders, try back loaded or front loaded squats. Place weight on only one side (100 per side), use different equipment etc.
2. Add instability by placing feet on a bosu or instability disc.
3. Add weights to your plyo squat jumps or try single leg squat jumps. Start low, then add more as you see what you can manage (only for those who are used to squat jumps).
4. Add a jump forward and back, or side to side, landing softly in a squat. Get it moving!
5. Try negative squats: start already low in the squat and pop up fast, spending more time in the bottom of the squat than the top.
Remember, you can split up your squats over the course of the day, do them throughuot your regular workout or try them as a time challenge (how quick can you bust out 200?). If you like, you can use my circuit below too!
My Workout (fondly named “Oh HAIIII Booty)
5 Squat Variations, 40 Reps each = Day Two KILLED!
16 Day Killer Kixie Challenge! Day One: 160 Bad Ass Pushups
Starting out BIG! 160 pushups for day one is NOT going to be easy, but remember you can spread them out however you like.
'Bad Ass' is whatever it means to you! If pushups are new to you, stick to the basics and easier modifications. If you’re already rocking your pushups (even modified ones), today is the day to try different ones! If you start out strong and get tired, feel free to switch to easier modifications: this is high volume.
All reps and modifications count. See below for some ideas!
Beginner/Intermediate? See ideas & form tips here: Working Your Way To Perfect Pushups
Three Ways To Kick Day One’s Ass…
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