12 Day of Fitness Challenge – Day 9

On the 9th Day of Fitness, your fitness challenge is . . . 9 holiday chair dips, 8 festive squats, 7 mountain climbers, 6 powerful push ups, 5 star jumps, 4 burpees, 3 minute bridge, 2 minute walk squat and a one minute plank!

The chair dip is an excellent exercise for isolating and strengthening the triceps and the great thing about it is that it can be done anywhere!  To perform a chair dip, find a sturdy kitchen chair or bench.   Sit with the heels of your hands on the edge of the chair and slide your butt off of the seat, and support your weight with your hands.  Walk your feet out a comfortable distance, bend your elbows back, and slowly lower your butt toward the floor. Keep your elbows tucked in. Your body should just clear the seat. Push back up until your arms are straight; don’t use your feet for help.  Perform 9 repetitions.

To make this exercise more challenging, walk your feet further out coming out on to your heels.  Another progression is to extend one leg and perform on a single leg.  To make it easier, bring your feet in closer and keep your feet flat on the floor. For any version of this exercise, be sure to keep your back straight and your abs engaged.

Today’s holiday tip is to consider choosing a low-calorie alcoholic beverage if you chose to indulge.  Many holiday favorites (like rum and eggnog for example) are packed full of calories.  Try to chose wisely and make low-calorie choices.  Another great tip to reduce your calorie intake is to start with a calorie-free, non-alcoholic beverage first so that you have satisfied your thirst before having an alcoholic drink.  Then sip away on your beverage of choice.  Visit the following link: http://www.health.com/health/gallery/0,,20331633_5,00.html for some delicious low-cal drink ideas for the holidays put out by Health Magazine. 

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