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 Five: 150 Opposite Arm Leg Extensions (or 100 Supergirl planks)!
This was harder than I thought it would be! Day 6 is a rest/stretch challenge day, so if you see this late no worries! Save it for tomorrow. :)
I love this move: it’s a great back, core and glute strengthener, and I often use it in my warm ups, recovery intervals or cool downs. There are a few ways to do it, including a weighted option, so see tips below!
(**Advanced peeps can also try 100 Supergirl planks instead: VERY tough! See descriptions and modifications below. :)
As always, you can try to do these all in one shot, spread them out over the day or use them in a circuit! This move pairs well with core work from the floor (hip bridges, ab work, pilates) or when used as a recovery interval for hiit training. Try 15 per side (30 reps), then 1-5 minutes of cardio and repeat for 5 rounds.
TABLETOP POSITION (demo here: http://youtu.be/m3mwH8BxXf0
A. Start on all fours, with hands and knees about shoulder width apart. Place a pillow under your knees for comfort if needed.
16 Day Killer Kixie Challenge: Day Three, 50 Killer Core Combos!
A little different for day three! See below for a few ways you can do this challenge: pick the right one for you!
(and PS: This one’s brutal, but is was so much fun, I swear! Give it a go, try it with friends and don’t be intimidated! I had so much fun getting my groove on with this: goes really well with music if you can get it on an 8 count. :)
And just what’s a killer core combo, you may ask? Well, it’s a series of 4 exercises repeated as quickly as you can. 1 combo = 1 rep.
Day Three: Killer Core Combo
A. 1 x Deadman Crab Kicks (2 kicks = 1 rep).
B. 2 x V-Ups
C. 1 x Rollup & Jump
D. 1 x Burpee & Tuck
All 4 = 1 rep.
I know, right?!
A FEW WAYS TO DO THIS CHALLENGE