The Exercise: Push Ups
Okay everyone, I have completely slacked off on my challenge and haven't done any of my own challenges for the last week or two. So, if you've been keeping up, kudos to you! You have done better than me.
Today's exercise is push ups. You should know the drill with these by now. Challenge yourself with a new variation or if you've been doing your pushups on your knees, try some on your toes.
The Challenge:
Complete about 3 sets of as many pushups as you can do, resting for a minute between sets.
Great job everyone. One more day left!
Tuesday, April 29, 2014
Monday, April 28, 2014
Playing in the Dirt
Spring has definitely sprung here in North Carolina. In the Piedmont area the trees are starting to look full and lush. Time to start sprucing up the yard a bit. It doesn't get a whole lotta love since we usually spend our time riding bikes rather than planting flowers or veggies. If there is digging being done it is often on the dirt jumps or pumptrack in the backyard. Our main flower garden is the wild nest of nature that is the front lawn. I don't think it contains a single blade of grass. The honeybees love it!
I do try to plant a few pots of colorful flowers each year, and I use recycled planters that can be used as hanging baskets or as standing pots...
Do you have old helmets laying about and have you ever wondered what to do with them? Those old skate lids that maybe hit the ground one too many times, the helmets your kids have outgrown, the full face that got left in the garage and became a winter home for mice. Helmets are one thing you really don't want to hand off to someone else, especially if they are old or have done their duty a few times. But throwing them all away just seems so wasteful! So here you go...a fun and beautiful way to recycle those old helmets and spruce up your home and garden while flaunting your love for all things bike.
And now that you've found a good use for the helmet you are still wearing that has maybe reached the end of its useful life you can head on over to Dirty Jane and buy yourself a new one for the trail. They have lots of styles and great colors to choose from!
Supplies needed for your planter:
Old helmets (drainage holes and hanging apparatus already included!). With some helmets, like skate lids, you can pull the insides out and just use the shell, this will make more room for your plants.
Coco liners for hanging baskets (the smaller size the better, but you can cut notches out of larger ones to make them fit)
Potting soil
Your choice of plants. If you want to hang your baskets, try trailing plants. If you want to use them as pots use more upright plants.
For hanging baskets, purchase some rope or long hooks.
Voila!
Happy Planting Dirt Vixens!
I do try to plant a few pots of colorful flowers each year, and I use recycled planters that can be used as hanging baskets or as standing pots...
Do you have old helmets laying about and have you ever wondered what to do with them? Those old skate lids that maybe hit the ground one too many times, the helmets your kids have outgrown, the full face that got left in the garage and became a winter home for mice. Helmets are one thing you really don't want to hand off to someone else, especially if they are old or have done their duty a few times. But throwing them all away just seems so wasteful! So here you go...a fun and beautiful way to recycle those old helmets and spruce up your home and garden while flaunting your love for all things bike.
And now that you've found a good use for the helmet you are still wearing that has maybe reached the end of its useful life you can head on over to Dirty Jane and buy yourself a new one for the trail. They have lots of styles and great colors to choose from!
Supplies needed for your planter:
Old helmets (drainage holes and hanging apparatus already included!). With some helmets, like skate lids, you can pull the insides out and just use the shell, this will make more room for your plants.
Coco liners for hanging baskets (the smaller size the better, but you can cut notches out of larger ones to make them fit)
Potting soil
Your choice of plants. If you want to hang your baskets, try trailing plants. If you want to use them as pots use more upright plants.
For hanging baskets, purchase some rope or long hooks.
Happy Planting Dirt Vixens!Sunday, April 27, 2014
Fitness Challenge Day 28
MONDAY FUNDAY!
Our last Monday of the Challenge. Today find some time to go out and run like a kid. Whether that is a leisurely jog around the park or a full on run with your kids, find your version of a good heart pumping run for fun. A lot of riders hate running, but I have found running makes me a better rider. I can really focus on my breathing tempo when I run which help me use my breath better when I get on my bike. If you find you enjoy running, add a fun run into your routine once or twice a week, it is also great for days when the trails are too wet or even when it is raining.
Our last Monday of the Challenge. Today find some time to go out and run like a kid. Whether that is a leisurely jog around the park or a full on run with your kids, find your version of a good heart pumping run for fun. A lot of riders hate running, but I have found running makes me a better rider. I can really focus on my breathing tempo when I run which help me use my breath better when I get on my bike. If you find you enjoy running, add a fun run into your routine once or twice a week, it is also great for days when the trails are too wet or even when it is raining.
Fitness Challenge Day 27
The Exercise: Boat Pose
A little core work today to keep building that centering and balance strength for smooth and stable riding. We are revisiting the boat pose that we did on Day 16
The Challenge:
Do a few warm up stretches, like cat and cow (on your hands and knees alternately arch and round your back, looking like an angry cat or a sway backed cow).
Find a version of boat post that works for you by watching the video. You may not be able to do full boat pose and a variation may be necessary.
Try holding your version of boat pose for a full 60 sec
Repeat 3 times.
Challenge met!
A little core work today to keep building that centering and balance strength for smooth and stable riding. We are revisiting the boat pose that we did on Day 16
The Challenge:
Do a few warm up stretches, like cat and cow (on your hands and knees alternately arch and round your back, looking like an angry cat or a sway backed cow).
Find a version of boat post that works for you by watching the video. You may not be able to do full boat pose and a variation may be necessary.
Try holding your version of boat pose for a full 60 sec
Repeat 3 times.
Challenge met!
Saturday, April 26, 2014
Fitness Challenge Day 26
The Exercise: Straight leg deadlift + row
How to Do it:
Start standing with your feet hip-shoulder width apart. Hold a barbell or dumbbells at your sides. With your knees soft, bend at the waist and push the hips back until your torso is parallel to the floor. Squeeze the glutes and hamstrings, then pull the weight up toward your chest, squeezing your shoulder blades together. Lower the weights, squeeze the glutes, and push the hips forward to stand. That’s 1 rep.
The Challenge:
Do some warm up work to start.
Start off with about 10 reps at a lighter weight.
Rest.
Add a few pounds to your load and aim for 20-25
Rest.
Repeat the last set.
Rest.
Using LESS weight do one last rep, aiming for 30-35
Challenge met!
How to Do it:
Start standing with your feet hip-shoulder width apart. Hold a barbell or dumbbells at your sides. With your knees soft, bend at the waist and push the hips back until your torso is parallel to the floor. Squeeze the glutes and hamstrings, then pull the weight up toward your chest, squeezing your shoulder blades together. Lower the weights, squeeze the glutes, and push the hips forward to stand. That’s 1 rep.
The Challenge:
Do some warm up work to start.
Start off with about 10 reps at a lighter weight.
Rest.
Add a few pounds to your load and aim for 20-25
Rest.
Repeat the last set.
Rest.
Using LESS weight do one last rep, aiming for 30-35
Challenge met!
Thursday, April 24, 2014
Fitness Challenge Day 25
The Exercise: Pigeon Pose
This is an amazing stretching exercise for cyclists. AMAZING. It may hurt a bit, that is just those hips stretching out.
How to Do it:
The Challenge: Follow the video above for each side. Try adding this to your daily routine!
This is an amazing stretching exercise for cyclists. AMAZING. It may hurt a bit, that is just those hips stretching out.
How to Do it:
The Challenge: Follow the video above for each side. Try adding this to your daily routine!
Wednesday, April 23, 2014
Fitness Challenge Day 24
The Exercise: Squats
So, once again it is leg day, are we whipping those legs into stronger biking shape yet? How about some more squats to help us along?
We've done squats before back on Day 3, so these should be old hat by now. Try adding some weight to your squats with dumbbells or kettlebells for a harder workout.
The Challenge:
Warm up with a few lunges and about 5 squats just to get your legs moving.
Rest about 30 seconds.
Do as many squats as you can while keeping proper form
Rest 1 minute, shake out your legs, walk around and loosen up.
Do a second set of as many squats as you can!
Rest 1 minute.
Do a third set of max squats and add a fourth if you are really feeling the urge to push yourself.
So, once again it is leg day, are we whipping those legs into stronger biking shape yet? How about some more squats to help us along?
We've done squats before back on Day 3, so these should be old hat by now. Try adding some weight to your squats with dumbbells or kettlebells for a harder workout.
The Challenge:
Warm up with a few lunges and about 5 squats just to get your legs moving.
Rest about 30 seconds.
Do as many squats as you can while keeping proper form
Rest 1 minute, shake out your legs, walk around and loosen up.
Do a second set of as many squats as you can!
Rest 1 minute.
Do a third set of max squats and add a fourth if you are really feeling the urge to push yourself.
Tuesday, April 22, 2014
Fitness Challenge Day 23
The Exercise: Prone Jacknife
Okay, we are revisiting the jacknife for our core day. For a refresher go back to our last jacknife workout on Day 9. We started with a jacknife like the one pictured above in Variation 1. For those of you looking for a bit more challenge, try variation 2 this time around, these are more difficult as your weight comes more into your arms and they really take some core strength as well as arm and shoulder strength and stablility. Remember to keep your back as flat as possible in both variations and work from your core, not your lower back.
The Challenge:
Last time our goal was 2 sets of 10 for the uninitiated or 3 sets of 15-20 for your fitness-oholics.
Today lets try for 3 sets of 12 for the newbies with variation 1.
For our hard core cores out there try for 3 sets of 15 using variation 2.
Don't forget to warm up first!
Now, grab that ball and have fun!
 |
| Variation 1 |
 | |
| Variation 2 |
Okay, we are revisiting the jacknife for our core day. For a refresher go back to our last jacknife workout on Day 9. We started with a jacknife like the one pictured above in Variation 1. For those of you looking for a bit more challenge, try variation 2 this time around, these are more difficult as your weight comes more into your arms and they really take some core strength as well as arm and shoulder strength and stablility. Remember to keep your back as flat as possible in both variations and work from your core, not your lower back.
The Challenge:
Last time our goal was 2 sets of 10 for the uninitiated or 3 sets of 15-20 for your fitness-oholics.
Today lets try for 3 sets of 12 for the newbies with variation 1.
For our hard core cores out there try for 3 sets of 15 using variation 2.
Don't forget to warm up first!
Now, grab that ball and have fun!
Monday, April 21, 2014
Fitness Challenge Day 22
The Exercise: Prone Press
These are going to be challenging even with no weights, especially so if you have tight shoulders! A great upper body strengthener.
How to Do It:
Prone Press
Most cyclists will find this challenging enough without weights. Stand with your knees slightly bent and feet shoulder-width apart, then lean forward so your upper body is 30 to 45 degrees from vertical (press backward with your hips for balance). Raise your arms so your hands are at shoulder height and your elbows are still near your sides. With your palms forward, extend your elbows until your upper arms are next to your head. Use your upper-back muscles to keep your arms in line with your ears—don't let them fall toward the ground. Return to the starting position.
The Challenge:
Don't forget to warm up!
1st set: try doing 10-15 with no weight.
Rest
2nd set: If you feel comfortable adding some light weights to the exercise go ahead and use light dumbbells (maybe 2-3 lbs). Do 15-20 reps either with or without weights.
Rest.
3rd set: No weights for anyone this round, aim for 25.
Rest
Final set: Either add the weights back or use no weights and aim for 25-30.
Challenge met!
These are going to be challenging even with no weights, especially so if you have tight shoulders! A great upper body strengthener.
How to Do It:
Prone PressMost cyclists will find this challenging enough without weights. Stand with your knees slightly bent and feet shoulder-width apart, then lean forward so your upper body is 30 to 45 degrees from vertical (press backward with your hips for balance). Raise your arms so your hands are at shoulder height and your elbows are still near your sides. With your palms forward, extend your elbows until your upper arms are next to your head. Use your upper-back muscles to keep your arms in line with your ears—don't let them fall toward the ground. Return to the starting position.
The Challenge:
Don't forget to warm up!
1st set: try doing 10-15 with no weight.
Rest
2nd set: If you feel comfortable adding some light weights to the exercise go ahead and use light dumbbells (maybe 2-3 lbs). Do 15-20 reps either with or without weights.
Rest.
3rd set: No weights for anyone this round, aim for 25.
Rest
Final set: Either add the weights back or use no weights and aim for 25-30.
Challenge met!
Sunday, April 20, 2014
Fitness Challenge Day 21
The Exercise: Jump Rope
Monday Fun Day! Get out that jump rope that has been hanging in your closet for ages and start swinging. Or grab the kids for a session of Double Dutch. Yeah, I don't know how to do that either, though I always wished I could when I was a kid. Takes some pretty good rhythm and coordination for sure and would probably be a mean cardio workout.
For a little unreal inspiration:
Okay, did anyone else know that there are actually Jump Rope Grand Nationals and World Championships? I wonder if people who know nothing about biking are in such disbelief when they discover videos of downhill races.
I hope everyone is doing well and enjoying the challenges. Who is feeling stronger? I will admit I've missed a few days myself, but I did get to ride on those days, so that is good. Gotta get back to it. Maybe I need to make myself do each challenge before I write the next one, that way I will be sure to get 'er done!
Have fun jumping that rope! No particular challenge, just have some fun!
Monday Fun Day! Get out that jump rope that has been hanging in your closet for ages and start swinging. Or grab the kids for a session of Double Dutch. Yeah, I don't know how to do that either, though I always wished I could when I was a kid. Takes some pretty good rhythm and coordination for sure and would probably be a mean cardio workout.
For a little unreal inspiration:
I hope everyone is doing well and enjoying the challenges. Who is feeling stronger? I will admit I've missed a few days myself, but I did get to ride on those days, so that is good. Gotta get back to it. Maybe I need to make myself do each challenge before I write the next one, that way I will be sure to get 'er done!
Have fun jumping that rope! No particular challenge, just have some fun!
Saturday, April 19, 2014
Fitness Challenge Day 20
The Exercise: Push Ups
Today we are revisiting pushups to help build that upper body and core strength. We just did these a few days ago, so in case you need a refresher on the how you can click back to Day 15.
The Challenge:
Beginners: Aim for 4 sets of 5 pushups
Intermediate: 4 sets of 10
Advanced: 4 sets of 15-20
Today we are revisiting pushups to help build that upper body and core strength. We just did these a few days ago, so in case you need a refresher on the how you can click back to Day 15.
The Challenge:
Beginners: Aim for 4 sets of 5 pushups
Intermediate: 4 sets of 10
Advanced: 4 sets of 15-20
Friday, April 18, 2014
Fitness Challenge Day 19
The Exercise: Reptile Rows
Today's Exercise is going to be a great core workout and you are probably going to feel it in your legs and shoulders too. Combining the plank with some sideways leg lifts for a super reptilian challenge.
How to Do it:
The Challenge:
Do some warm up work before getting down into your plank.
Begin with a set of 5 of these on each side (10 total).
Rest, maybe rock out some child's pose for a good in between stretch.
Next up go for 10 on each leg.
Rest.
Try for 20 on each side!
Rest.
If you are ready to call it quits, by all means do! You did a great job getting to here. Want more challenge? Go for 30 on each side!
Challenge met.
Today's Exercise is going to be a great core workout and you are probably going to feel it in your legs and shoulders too. Combining the plank with some sideways leg lifts for a super reptilian challenge.
How to Do it:
The Challenge:
Do some warm up work before getting down into your plank.
Begin with a set of 5 of these on each side (10 total).
Rest, maybe rock out some child's pose for a good in between stretch.
Next up go for 10 on each leg.
Rest.
Try for 20 on each side!
Rest.
If you are ready to call it quits, by all means do! You did a great job getting to here. Want more challenge? Go for 30 on each side!
Challenge met.
Thursday, April 17, 2014
Fitness Challenge Day 18
The Exercise: Hip Flexor Stretch
Find some great info on this and other stretches for cyclists in this article: http://www.bicycling.com/training-nutrition/training-fitness/hip-flexors-stretch
How To Do It:
For the Challenge just follow along with the video doing 10 stretches on each side. Add some of our stretches from previous weeks (the wide legged forward fold and the lying quad stretch) for a full stretching session! Or go take a yoga class!
Find some great info on this and other stretches for cyclists in this article: http://www.bicycling.com/training-nutrition/training-fitness/hip-flexors-stretch
How To Do It:
For the Challenge just follow along with the video doing 10 stretches on each side. Add some of our stretches from previous weeks (the wide legged forward fold and the lying quad stretch) for a full stretching session! Or go take a yoga class!
Wednesday, April 16, 2014
Fitness Challenge Day 17
The Exercise: Romanian Deadlifts
These are a bit different that typical deadlifts and they put less stress on your lower back and spine. And you'll feel these in your hamstrings tomorrow baby! They are helpful for cyclists as they work the forward bend at the hips while keeping a flat back (good cycling position!). For more info see this ARTICLE.
How to Do it:
You don't necessarily need a barbell for these, you can do them with dumbbells, just be sure to keep your position correct. The bar does help as you can touch it to your legs.
The Challenge:
Do a quick warm up, making sure to loosen up your hips and legs and shoulders. Try some jumping jacks and some wide-legged forward folds
Do a warm-up set of about 10 of these with a lighter weight. Try 10 lb dumbells or a 20 lb barbell
Move up to a heavier weight for the challenge.
Aim for 3 sets of 20-25.
Challenge met!
These are a bit different that typical deadlifts and they put less stress on your lower back and spine. And you'll feel these in your hamstrings tomorrow baby! They are helpful for cyclists as they work the forward bend at the hips while keeping a flat back (good cycling position!). For more info see this ARTICLE.
How to Do it:
You don't necessarily need a barbell for these, you can do them with dumbbells, just be sure to keep your position correct. The bar does help as you can touch it to your legs.
The Challenge:
Do a quick warm up, making sure to loosen up your hips and legs and shoulders. Try some jumping jacks and some wide-legged forward folds
Do a warm-up set of about 10 of these with a lighter weight. Try 10 lb dumbells or a 20 lb barbell
Move up to a heavier weight for the challenge.
Aim for 3 sets of 20-25.
Challenge met!
Tuesday, April 15, 2014
Fitness Challenge Day 16
The Exercise: Boat Pose
Boat Pose is a yoga pose to help strengthen your core. Even if you have a strong core, I promise you this one is going to be challenging. Much more challenging than a plank.
How to Do it:
The Challenge:
Do a few warm up stretches, like cat and cow (on your hands and knees alternately arch and round your back, looking like an angry cat or a sway backed cow).
Find a version of boat post that works for you by watching the video. You may not be able to do full boat pose and a variation may be necessary.
Try holding your version of boat pose for a full 60 sec
Repeat 3 times.
Challenge met!
Boat Pose is a yoga pose to help strengthen your core. Even if you have a strong core, I promise you this one is going to be challenging. Much more challenging than a plank.
How to Do it:
The Challenge:
Do a few warm up stretches, like cat and cow (on your hands and knees alternately arch and round your back, looking like an angry cat or a sway backed cow).
Find a version of boat post that works for you by watching the video. You may not be able to do full boat pose and a variation may be necessary.
Try holding your version of boat pose for a full 60 sec
Repeat 3 times.
Challenge met!
Monday, April 14, 2014
Fitness Challenge Day 15
The Exercise: Push Ups
Ahhh...good old fashioned pushups. They are actually a full body workout, but you will really notice them in your arms while you are doing them. A great push up challenge if you are so inclined, with some variations on the traditional pushup:
http://www.fitsugar.com/30-Day-Push-Up-Challenge-30974208
How To Do It:
Do some warm up work before jumping into your push up challenge. Maybe some jumping jacks and some shoulder and arm circles.
If you have never done push ups before, you can try starting off on your knees rather than your toes. Another good way to start off (which is how I did it), is to do inclined push ups. Try putting your hands on the edge of a weight bench or the kitchen counter or a chair (just make sure it won't slide away--brace it against a wall). The incline makes them easier because part of your bodyweight is still on your legs. You can work your way to lower inclines until you can do them on the floor.
Since this is our first day of pushups in the challenge, beginners aim for 3 sets of 5 with rests between. For my pushup veterans--aim for 3 sets of 20! Don't think you can do that many? Set your own goal somewhere in between. Just remember to make it challenging for you.
Ahhh...good old fashioned pushups. They are actually a full body workout, but you will really notice them in your arms while you are doing them. A great push up challenge if you are so inclined, with some variations on the traditional pushup:
http://www.fitsugar.com/30-Day-Push-Up-Challenge-30974208
How To Do It:
Do some warm up work before jumping into your push up challenge. Maybe some jumping jacks and some shoulder and arm circles.
If you have never done push ups before, you can try starting off on your knees rather than your toes. Another good way to start off (which is how I did it), is to do inclined push ups. Try putting your hands on the edge of a weight bench or the kitchen counter or a chair (just make sure it won't slide away--brace it against a wall). The incline makes them easier because part of your bodyweight is still on your legs. You can work your way to lower inclines until you can do them on the floor.
Since this is our first day of pushups in the challenge, beginners aim for 3 sets of 5 with rests between. For my pushup veterans--aim for 3 sets of 20! Don't think you can do that many? Set your own goal somewhere in between. Just remember to make it challenging for you.
Sunday, April 13, 2014
Fitness Challenge Day 14
The Exercise: Play in the Dirt!
Get outside today if the weather allows. Do some trail work, some gardening, wash your bike. Connect with your biking atmosphere of dirt and trees and mountains in some way while being active off your bike. Explore a new trail on foot, plant some houseplants, rake the yard. Be one with the world you ride your bike in.
Get outside today if the weather allows. Do some trail work, some gardening, wash your bike. Connect with your biking atmosphere of dirt and trees and mountains in some way while being active off your bike. Explore a new trail on foot, plant some houseplants, rake the yard. Be one with the world you ride your bike in.
Saturday, April 12, 2014
Fitness Challenge Day 13
The Exercise: Planks and Side Planks
Here we go again! Time for more planks. We did these on Day 2 of the Challenge. Today we will add some side planks in to further work the core.
How to Do it:
See Day 2 of the Challenge for The Plank.
Side Planks: Just like planks, side planks can be done a few different ways depending on your fitness level. Remember to keep your head and hips in line with your spine. Work those obliques.
The Challenge:
Start with a plank, hold for as long as you can, rest, and then move into a side plank on one side, holding for as long as you can, rest, and side plank on the opposite side.
Repeat at least once, twice if you are motivated for a total of 3 sets of planks and side planks..
Here we go again! Time for more planks. We did these on Day 2 of the Challenge. Today we will add some side planks in to further work the core.
How to Do it:
See Day 2 of the Challenge for The Plank.
Side Planks: Just like planks, side planks can be done a few different ways depending on your fitness level. Remember to keep your head and hips in line with your spine. Work those obliques.
The Challenge:
Start with a plank, hold for as long as you can, rest, and then move into a side plank on one side, holding for as long as you can, rest, and side plank on the opposite side.
Repeat at least once, twice if you are motivated for a total of 3 sets of planks and side planks..
Friday, April 11, 2014
Fitness Challenge Day 12
The Exercise: Squat and Press
A leg and upper body combo for Double Dare Day. We will be combing the shoulder presses we did on Day 1 with the Squats we did on Day 3 for a whole body challenge.
How to Do it:
1. Hold dumbbells at shoulder height and feet in squat stance, sit back into a squat.
2. Press your heels into the ground and push hips forward to stand, pressing the dumbbells over the shoulders in a shoulder press on the way up.
3. Bring dumbbells down to shoulder height and repeat.
The Challenge:
Warm up with about 5-10 body weight squats just to get the blood flowing.
Begin with the same weight you used on Day 1 of the Fitness challenge (Shoulder Press day). Aim for 20 squat and press.
Rest 1 minute
Is the weight challenging without being too much? Repeat with the same weight and aim for 20 more reps. If the weight seems too easy, try a heavier weight or go for more reps.
Rest 1 minute
Repeat again for 20 more reps.
Challenge met!
A leg and upper body combo for Double Dare Day. We will be combing the shoulder presses we did on Day 1 with the Squats we did on Day 3 for a whole body challenge.
How to Do it:
1. Hold dumbbells at shoulder height and feet in squat stance, sit back into a squat.
2. Press your heels into the ground and push hips forward to stand, pressing the dumbbells over the shoulders in a shoulder press on the way up.
3. Bring dumbbells down to shoulder height and repeat.
The Challenge:
Warm up with about 5-10 body weight squats just to get the blood flowing.
Begin with the same weight you used on Day 1 of the Fitness challenge (Shoulder Press day). Aim for 20 squat and press.
Rest 1 minute
Is the weight challenging without being too much? Repeat with the same weight and aim for 20 more reps. If the weight seems too easy, try a heavier weight or go for more reps.
Rest 1 minute
Repeat again for 20 more reps.
Challenge met!
Thursday, April 10, 2014
Fitness Challenge Day 11
The Exercise: Lying Quad Stretch
Today is Stretch Day. If you are so inclined, go take a yoga class. Yoga is great for cyclists, it helps loosen up those hard working hips and shoulders and will help balance your body and make you stronger on your bike. Today's challenge is just one yoga stretch that you can add to your routine and it is great for stretching those quads and opening up the front of your body.
How to Do it:
Today is Stretch Day. If you are so inclined, go take a yoga class. Yoga is great for cyclists, it helps loosen up those hard working hips and shoulders and will help balance your body and make you stronger on your bike. Today's challenge is just one yoga stretch that you can add to your routine and it is great for stretching those quads and opening up the front of your body.
How to Do it:
The Challenge:
Start with the wide-legged forward fold we did last Friday. Hold this for 30 seconds to 1 minute and really breathe into it, letting the hips relax and the upper body drop lower to the ground. This will really stretch and loosen up those hamstrings and glutes after yesterday's kettlebell swings.
Now get down on the floor and do a 20 second quad stretch on each side.
Repeat these two exercises 3 or 4 times.
Stretch day challenge met!!
Wednesday, April 9, 2014
Fitness Challenge Day 10
The Exercise: Kettlebell Swings
Kettlebell Swings are a great exercise for bike fitness, especially for downhill riders! They help you really focus on hinging properly at the hips and get your hamstrings strong for those long descents out of the saddle. If you do not own a Kettlebell have no fear! I have done this with a lighter one piece dumbbell (not the bar type where you can add weight to it) --just wrap your hands around one end of it and swing it. A kettlebell does make it easier, but you don't absolutely need it.
How to Do it:
This article in Men's Health has a really great video that will help you with the proper form: http://www.menshealth.com/fitness/eow-kettlebell-swing
The Challenge:
Do 3-4 sets of 15-20 swings with a 30 sec rest between sets. Make sure to pay attention to your form. If you've never done these before, your butt is gonna be a bit sore tomorrow! Gettin' those hammies strong!
Kettlebell Swings are a great exercise for bike fitness, especially for downhill riders! They help you really focus on hinging properly at the hips and get your hamstrings strong for those long descents out of the saddle. If you do not own a Kettlebell have no fear! I have done this with a lighter one piece dumbbell (not the bar type where you can add weight to it) --just wrap your hands around one end of it and swing it. A kettlebell does make it easier, but you don't absolutely need it.
How to Do it:
This article in Men's Health has a really great video that will help you with the proper form: http://www.menshealth.com/fitness/eow-kettlebell-swing
The Challenge:
Do 3-4 sets of 15-20 swings with a 30 sec rest between sets. Make sure to pay attention to your form. If you've never done these before, your butt is gonna be a bit sore tomorrow! Gettin' those hammies strong!
Tuesday, April 8, 2014
Fitness Challenge Day 9
The Exercise: Prone Jackknife
These will work your core like you won't believe! (And your shoulders are going to have to do some work too!)
How to Do it:
The Challenge:
If you've never done these before, aim for 2 sets of 10, these are tough!
Familiar with these? Go for 3 sets of 15-20!
These will work your core like you won't believe! (And your shoulders are going to have to do some work too!)
How to Do it:
The Challenge:
If you've never done these before, aim for 2 sets of 10, these are tough!
Familiar with these? Go for 3 sets of 15-20!
Monday, April 7, 2014
Fitness Challenge Day 8
The Exercise: Dumbbell Rows
It's Tuesday, arm day! For our second arm day in the challenge we will be doing one-armed dumbbell rows. These target the back and shoulders more so than the arms, but you do work your arm muscles to stabilize through the movement.
How to Do it: http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html
You may not have a weight bench, but you can use your coffee table, a trunk, or even your couch. Another variation on this is to do it standing--use a foot position similar to the stagger stance squats from Sunday--bend your knees slightly, resting the hand on the side of your forward foot on the forward knee, bend at the hips and lift the weight with the arm opposite your forward foot. Don't forget to repeat on the other side! Do this exercise slowly, let the weight come all the way down before lifting again.
The Challenge:
Do 5 on each side with a lighter weight to warm up.
30 sec rest
With a slightly heavier weight (don't be scared of weight on this one, your back can probably lift far more than 5 lbs!) aim for 20 reps on each side
1 min rest
Repeat 20 reps on each side with the same weight as your last set.
1 min rest
If you are feeling comfortable with the weight you are using, it is time to up the ante--grab a bit heavier weight and aim for 20 more on each side!
Challenge met!!!
It's Tuesday, arm day! For our second arm day in the challenge we will be doing one-armed dumbbell rows. These target the back and shoulders more so than the arms, but you do work your arm muscles to stabilize through the movement.
How to Do it: http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html
You may not have a weight bench, but you can use your coffee table, a trunk, or even your couch. Another variation on this is to do it standing--use a foot position similar to the stagger stance squats from Sunday--bend your knees slightly, resting the hand on the side of your forward foot on the forward knee, bend at the hips and lift the weight with the arm opposite your forward foot. Don't forget to repeat on the other side! Do this exercise slowly, let the weight come all the way down before lifting again.
The Challenge:
Do 5 on each side with a lighter weight to warm up.
30 sec rest
With a slightly heavier weight (don't be scared of weight on this one, your back can probably lift far more than 5 lbs!) aim for 20 reps on each side
1 min rest
Repeat 20 reps on each side with the same weight as your last set.
1 min rest
If you are feeling comfortable with the weight you are using, it is time to up the ante--grab a bit heavier weight and aim for 20 more on each side!
Challenge met!!!
Sunday, April 6, 2014
Fitness Challenge Day 7
One week down, three (and then some) to go!!!
How is everyone doing so far? I must confess, I missed Day 6. So, if you have kept up with the challenge, you are already beating me! I did do Pilates and a Bellydance class on Day 6 and worked 8 hours, so I was pretty wiped out. I plan to do my Day 6 Challenge tomorrow along with my Day 8 Challenge. Double Dirty-ing it up!
What is everyone thinking of the exercises so far? Are they challenging enough for you? Are you finding some new and interesting exercises to add to your regular routine? I would love to know what you think or if you have some suggestions! Let me know! Comment below or over at the Dirty Jane Facebook page.
So, I've done my Stagger Stance Squats today along with about 25 laps on the backyard pumptrack and my legs are fried. Can't wait for Monday Funday!!! (Although my Monday may not be as fun as yours since I have to do my sun salutations from Saturday.) I call it Monday Funday because everyone has Sunday Funday, and we need more fun on Monday!!!!
Today's Exercise: Hula Hooping!
Yes, with a hula hoop. Beg, borrow or buy one and have some fun with it! If you don't own one, just do something active and fun today to keep your body loose and moving. Monday Fundays are meant more as a rest day, but you don't want to just sit on the couch. Keeping active will help your muscles stay loose and recover faster. Go dig in your garden, dance around the house, take a yoga class, the possibilities are endless, but if you want to have some fun with a hula hoop, here is some inspiration:
Have a fun Monday!!!
How is everyone doing so far? I must confess, I missed Day 6. So, if you have kept up with the challenge, you are already beating me! I did do Pilates and a Bellydance class on Day 6 and worked 8 hours, so I was pretty wiped out. I plan to do my Day 6 Challenge tomorrow along with my Day 8 Challenge. Double Dirty-ing it up!
What is everyone thinking of the exercises so far? Are they challenging enough for you? Are you finding some new and interesting exercises to add to your regular routine? I would love to know what you think or if you have some suggestions! Let me know! Comment below or over at the Dirty Jane Facebook page.
So, I've done my Stagger Stance Squats today along with about 25 laps on the backyard pumptrack and my legs are fried. Can't wait for Monday Funday!!! (Although my Monday may not be as fun as yours since I have to do my sun salutations from Saturday.) I call it Monday Funday because everyone has Sunday Funday, and we need more fun on Monday!!!!
Today's Exercise: Hula Hooping!
Yes, with a hula hoop. Beg, borrow or buy one and have some fun with it! If you don't own one, just do something active and fun today to keep your body loose and moving. Monday Fundays are meant more as a rest day, but you don't want to just sit on the couch. Keeping active will help your muscles stay loose and recover faster. Go dig in your garden, dance around the house, take a yoga class, the possibilities are endless, but if you want to have some fun with a hula hoop, here is some inspiration:
Have a fun Monday!!!
Saturday, April 5, 2014
Fitness Challenge Day 6
The Exercise: Stagger Stance Squat
This exercise is going to be tougher than a typical squat and as you can see from the photo, will work your muscles more in the way your position yourself on your bike. This is a killer exercise for those power muscles in your legs.
How to Do it:
I could not find a decent video tutorial on this, but basically you will stagger your feet, just a bit farther than the distance you would position your feet on your pedals, not as far apart as a lunge. You can perform this exercise with bodyweight only, or with a weight in the hand opposite your lead leg. Slowly lower down as far as you can without letting your front knee go out past your toes. Your back knee might come almost to the floor if you are pretty strong. Keep you upper body upright. Push back up through the heel of your lead leg. Try to hold as much weight as possible in your leading leg, using your back leg for balance and support.
The Challenge:
Do about five of these using body weight only and not coming down as far as you might be able, just as a warm up. Make sure to switch legs and do five on the other side too!
Rest 30 sec
Aim for 10-15 on each leg using bodyweight only.
Rest for 1 minute
Feeling strong? Add a 5-10 lb hand weight or kettlebell and aim for 15-20 on each leg. Never done these before? Just go with your bodyweight and aim for 15-20 on each leg.
Rest for 1 minute, shake out those legs!
Do a repeat of 15-20 on each leg using a hand weight or body weight only.
Yay! Challenge met! Bet you're tired now!
This exercise is going to be tougher than a typical squat and as you can see from the photo, will work your muscles more in the way your position yourself on your bike. This is a killer exercise for those power muscles in your legs.
How to Do it:
I could not find a decent video tutorial on this, but basically you will stagger your feet, just a bit farther than the distance you would position your feet on your pedals, not as far apart as a lunge. You can perform this exercise with bodyweight only, or with a weight in the hand opposite your lead leg. Slowly lower down as far as you can without letting your front knee go out past your toes. Your back knee might come almost to the floor if you are pretty strong. Keep you upper body upright. Push back up through the heel of your lead leg. Try to hold as much weight as possible in your leading leg, using your back leg for balance and support.
The Challenge:
Do about five of these using body weight only and not coming down as far as you might be able, just as a warm up. Make sure to switch legs and do five on the other side too!
Rest 30 sec
Aim for 10-15 on each leg using bodyweight only.
Rest for 1 minute
Feeling strong? Add a 5-10 lb hand weight or kettlebell and aim for 15-20 on each leg. Never done these before? Just go with your bodyweight and aim for 15-20 on each leg.
Rest for 1 minute, shake out those legs!
Do a repeat of 15-20 on each leg using a hand weight or body weight only.
Yay! Challenge met! Bet you're tired now!
Friday, April 4, 2014
Fitness Challenge Day 5
The Exercise: Sun Salutations with Push Ups
Some yoga sun salutations will get you loosened up and get your heart rate up and help you focus on your breathing. Adding some push ups in will give you an extra upper body workout challenge. If you have never done sun salutations, follow along with this video, adding your push-ups in when you come to plank position.
How to Do it:
The Challenge:
Do 10 Sun Salutations, adding 3-5 push-ups in when you come to the plank position. Move on in your sun salutation when you complete your push-ups. There is no resting phase between sun salutations, move from the end of one right into the next.
This is really quite a workout with the push-ups added in, if you need to take a break after a few, then do so, but try to do 10 total with 3-5 push ups or modified push-ups (on your knees) during each salutation. If you can complete 10 salutations, you will also have done 30-50 push ups today!
Some yoga sun salutations will get you loosened up and get your heart rate up and help you focus on your breathing. Adding some push ups in will give you an extra upper body workout challenge. If you have never done sun salutations, follow along with this video, adding your push-ups in when you come to plank position.
How to Do it:
The Challenge:
Do 10 Sun Salutations, adding 3-5 push-ups in when you come to the plank position. Move on in your sun salutation when you complete your push-ups. There is no resting phase between sun salutations, move from the end of one right into the next.
This is really quite a workout with the push-ups added in, if you need to take a break after a few, then do so, but try to do 10 total with 3-5 push ups or modified push-ups (on your knees) during each salutation. If you can complete 10 salutations, you will also have done 30-50 push ups today!
Thursday, April 3, 2014
Fitness Challenge Day 4
The Exercise: Wide-Legged Forward Fold
This is going to feel great after all those squats yesterday! More Info on this great stretch for your hamstrings and hips can be found in this article in Yoga Journal.
How to Do It: click HERE for video
This is going to feel great after all those squats yesterday! More Info on this great stretch for your hamstrings and hips can be found in this article in Yoga Journal.
How to Do It: click HERE for video
The Challenge:
Perform this stretch 3 times for about a minute each time with a rest between stretches. On your last stretch if you feel up to it try to hold for 1:30.
Perform this stretch 3 times for about a minute each time with a rest between stretches. On your last stretch if you feel up to it try to hold for 1:30.
Wednesday, April 2, 2014
Fitness Challenge Day 3
The Exercise: Squats
Squats are a great exercise for not only your legs, but also your core and your whole body! A great exercise for athletes, they can help you run faster, jump higher and pedal harder. They can also improve your everyday mobility. For more benefits of squats, read this great article: http://fitness.mercola.com/sites/fitness/archive/2012/05/25/darin-steen-demonstrates-the-perfect-squat.aspx
How to Do it:
The Challenge:
Warm up with a few lunges and about 5 squats just to get your legs moving. You always want to do a bit of warm up before getting into the grit of the challenge to get your joints loose and moving.
Rest about 30 seconds.
Do as many squats as you can while keeping proper form
Rest 1 minute, shake out your legs, walk around and loosen up.
Do a second set of as many squats as you can!
If you want to challenge yourself further, do another set or two, but if you don't think your legs can take it, you can quit after 2 sets.
Day 3 Challenge met!
Squats are a great exercise for not only your legs, but also your core and your whole body! A great exercise for athletes, they can help you run faster, jump higher and pedal harder. They can also improve your everyday mobility. For more benefits of squats, read this great article: http://fitness.mercola.com/sites/fitness/archive/2012/05/25/darin-steen-demonstrates-the-perfect-squat.aspx
How to Do it:
The Challenge:
Warm up with a few lunges and about 5 squats just to get your legs moving. You always want to do a bit of warm up before getting into the grit of the challenge to get your joints loose and moving.
Rest about 30 seconds.
Do as many squats as you can while keeping proper form
Rest 1 minute, shake out your legs, walk around and loosen up.
Do a second set of as many squats as you can!
If you want to challenge yourself further, do another set or two, but if you don't think your legs can take it, you can quit after 2 sets.
Day 3 Challenge met!
Tuesday, April 1, 2014
Fitness Challenge Day 2
Today's Exercise: The Plank
Mountain Bikers need strong cores, Downhillers need really strong core endurance since we rarely sit on our saddles! The plank is a great basic core strengthening exercise to add to your workout routine if you don't do it already.
How to Do it:
The Challenge:
Hold a plank for as long as you can, once in the morning, once in the evening. Add in a mid-day plank if you are feeling motivated!
Mountain Bikers need strong cores, Downhillers need really strong core endurance since we rarely sit on our saddles! The plank is a great basic core strengthening exercise to add to your workout routine if you don't do it already.
How to Do it:
The Challenge:
Hold a plank for as long as you can, once in the morning, once in the evening. Add in a mid-day plank if you are feeling motivated!
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