Monthly Challenge

Setting a goal is easy. Following through is the challenge. Consider this commitment training! Please join my Monthly Challenge group & experience the benefits, motivation and progress of committing yourself to a small physical and nutritional goal each month that accumulates day by day into a huge accomplishment by month’s end!

MAY, 2014

FITNESS CHALLENGE:  DIPS!
Explanation & Rules:

  • After a month of walking/jogging/running/sprinting a mile a day, let’s give the legs a rest, allow the heart rate to drop and work those arms!
  • Your challenge, if you choose to accept it, is: Perform 3 sets of either 10, 15 or 20 reps per day with no more than 2 min of rest between sets!
  • Choose and stick with a # of reps. If you feel you’re getting stronger throughout the month, shorten your rest time rather than up your reps! Also, ensure you have PERFECT form!
  • When you’ve completed your sets for the day, post to the Facebook page and let us know!

 HOW TO DO A DIP: 

With a bench or chair: (Be sure it is stable!)

  1. Place your hands on both sides of the bench just outside your hips. Your palms should be down, fingertips pointing towards the floor.
  2. Your knees can be bent (easier) or stretched out straight (more advanced).
  3. Without moving your legs, bring your glutes forward off the bench.
  4. Steadily lower yourself toward the floor.
  5. When your elbows form 90˚ angles, push yourself back up by extending your arms.

Without a bench or chair:

  1. Start in a seated position with your feet flexed in front of you and your heels touching the floor.
  2. Place your hands underneath your shoulders so that your fingertips point towards your hips and your elbows point behind you.
  3. Lift your hips 9-12 inches off the floor. Your shoulders should be directly over top of your wrists.
  4. Bend your elbows directly behind you as you your hips come closer to the floor (as a result of the elbow bend).
  5. Immediately straighten the elbows to return to the starting position.

Please feel free to email Jaime with any questions, comments or concerns! Thanks for accepting the challenge & remember, YOU GOT THIS!

**Please pay attention to your body! If you feel any discomfort or pain during exercise, stop immediately.These exercises are recommendations only and are performed at your own risk. Please consult a doctor if necessary before you begin doing dips!**