12 Days of Fitness Challenge – Day 10

On the 10th Day of Fitness, your fitness challenge is . . . 10 festive tuck jumps, 9 holiday chair dips, 8 full squats, 7 mountain climbers, 6 push ups, 5 star jumps, 4 burpees, 3 minute bridge, 2 minute wall squat and a one minute squat!

A tuck jump is a great plyometric move that will tone your legs and work your cardiovascular system.  They can help improve your bone density and best of all, they can be done anywhere!  To perform the exercise, stand with your feet hip-width apart and arms by your sides. Pull the shoulder blades down and back and engage your abdominal / core muscles to brace your spine.  Shift your hips back and begin to lower yourself down until your heels are about to lift off of the floor.  With a brief pause at the bottom of this downward phase, explode up through your lower body, fully extending your hips, knees and ankles.  As you jump in to the air, try to keep your feet level with each other and parallel with the floor.  Land softly and quietly on your mid-foot.  Always push your hips back and down to absorb the impact of the landing.  Be sure not to lock out your knees on the landing.  Use your arms to help create momentum and propel you up into the air; when squatting down reach your arms behind you, then when you jump swing your arms forward and up while pushing your legs in to the ground to help generate extra power.

Today’s holiday fitness tip is to bring out a friend and try a new fitness class.  Group fitness classes can be a great way to really get in to an exercise program as you feed off of the energy of the others in the class.  It is also a way to get in a great workout without having to come up with it on your own.  An instructor led class makes you workout easy – all you need to do is show up and be ready to work!   Whether it is a Zumba class (Tara has a great class running in Hampton tonight at 7:30 PM open to all!), a relaxing yoga class, a strength class or any of the other great formats out there, we challenge you today to try something new.  You will be glad you did!

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