March Madness Muscle Challenge

I LOVE having goals and something to work towards. And its even better when you have friends to join you to push you, motivate you and keep you on track! I started a group on Facebook to take on this March Madness Muscle Challenge. It's just 3 exercises each day that will alternate every 3 days and take it up a notch! Add this to your current workout and use it just to get started! 
JOIN OUR GROUP ON FACEBOOK!

Calf Raises

• Position toes and balls of feet on calf block or elevation with heels and arches extending off.
• Place hand or hands on support for balance.
• Lift one leg to rear by bending knee.
• Raise heel by extending ankle as high as possible.
• Lower heel by bending ankle until calf is stretched.
• Repeat. Continue with opposite leg.

Tricep Dips

• Sit on the edge of a chair with your feet positioned together.
• Place your hands in the edge of the edge with your knuckles facing out.
• When you do the dips, don’t flex your arms to more than 90 degrees.
• Keep your abs and butt tensed during the exercise.
• Slowly lower yourself and then push back up again.
• Breathe in as you go down and out when you push away.

Push Ups

• Get into a plank position with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral. In other words, flat as a… plank (ah, now we get it!)
• Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. (Note: Some experts say a push-up isn’t a push-up unless the chest actually grazes the ground). Don’t let the butt dip or stick out at any point during the move; the body should remain flat from head to toe all the way through the movement. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position.
• Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground (pow!). That’s one!

Walking Lunges

• Step forward with first leg. Land on heel then forefoot.
• Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
• Stand on forward leg with assistance of rear leg.
• Lunge forward with opposite leg.
• Repeat by alternating lunge with opposite legs.

Squats

• Stand with your feet shoulder width apart. You can place your hands behind your head. …
• Begin the movement by flexing your knees and hips, sitting back with your hips.
• Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position.

Leg Raises

• Lie flat on your back with your legs stretched out in front of you. If you feel uncomfortable, try lying on carpet or on a yoga mat. If you have back problems, fold a towel and put it under the curve of your back, just above your hips. Keep your hands flat down on the ground.
• Bend your legs and raise them, keeping your toes pointed. Your thighs should be perpendicular to your body, while your shins are parallel.
• Straighten your legs so that they’re pointed at the ceiling. Keep your toes pointed. For a harder workout, skip Step 2 and slowly raise your legs to the ceiling without bending them.
• Slowly lower your legs to about an inch off the floor. Don’t just let gravity work for your – make sure you’re in control. If the exercise feels too easy, try to lower more slowly.
• Slowly raise your legs back up to the ceiling.

Plank

• Assume a modified push-up position with your elbows bent 90 degrees and both forearms resting on the floor.
• Position your elbows directly underneath your shoulders and look straight toward the floor.
• Your body should form a perfectly straight line from the crown of your head to your heels.

Bridge

• Lie faceup on the floor with your knees bent and your feet flat on the floor.
• Raise your hips so your body forms as straight line from your shoulders to your knees.
• Pause in the up position, then lower your body back to the starting position.

Burpees:

• Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
• Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
• Lower your chest to do a push-up. Bring your chest back up.
• Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
• Repeat.