Just a reminder that you do not have to be a Mom to do the MOM Challenge because it is a free Motivation of the Month Fitness Challenge for everyone! The Fit4Females free February MOM Challenge was launched and it kicked my butt! Seriously, my abs and glutes are so sore from yesterday! This month we are targeting Butts and Guts. Make a commitment to not make any excuses this month. We are here to support you and so are all of the Fit4Females fans. NO BUTS just BUTTS!
“Butts and Guts” Challenge
MOM Challenges can be done anywhere, at home, on the road, at class, etc. Be sure to warm up and push as hard as you can during each set. Get a mat, set your timer and work it hard. 8 minutes total.
Challenge #1
- Single leg squat – right leg 30 sec *option to progress with arms and a weight
- Single leg squat t- left leg 30 sec *option to progress with arms and a weight
- Side Plank, hip drop, back up then a single arm tuck (left side) 30 sec
- Side Plank, hip drop back up then a single arm tuck (right side) 30 sec
Time: 30 sec hard, 10 sec to transition to the next move
Do the Challenge twice in a row with no break. See photos for demo of exercise.
Single Leg Squat – Level 1
Single Leg Squat Progression – Harder
Side Plank (then drop hip down and back up)
Side Plank with Arm Tuck under
Challenge #2
- Single leg squat – right leg 30 sec
- Single leg squat t- left leg 30 sec
- Adductor core reach 30 sec *inner and outer thigh V outs with a single arm reach through legs (face up, legs straight in the air, small 2 inch lift shoulder off of the ground and then hold that and reach L arm through legs open, close legs and repeat on the L) – Be sure to support your head with the opposite hand. This is not a crunch, it is a mindful abdominal hold with a focus on breath and mindful movement)
- Supine AB Knee tuck in (small) drop heels to floor with bent knees 30 sec *small movement, engage lower belly and draw knees in towards face
Time: 30 sec hard, 10 sec to transition to the next move
Do the Challenge twice in a row with no break. See photos for demo of exercise.
Single Leg Squat – Level 1
Single Leg Squat Progression – Harder
Adductor Core Reach “In”
*Support your head
Adductor Core Reach “Out”
AB Knee Tuck in
AB Knee Tuck in *heel drop
Nutrition Challenge
Plan out your meals for the week! I’m not asking for every meal but start with either breakfast, lunch or dinner. Start small and remember no “buts”.
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Yours in health, fitness and wellness
Trina Medves
