THE 50/50 CHALLENGE

It's hard to believe that it's already November 11th, right?!? I don't know about you, but this is about the time my body, and mind, start to (try) to go into "hibernation" phase. I've never really succumbed, and allowed that to happen, but year after year my body tries. It's very easy to slip into that mindset of "I'll start tomorrow", "One day off won't hurt" (which we all know turns into 2,3,4) or "I'll start after the Holidays".  
Well, I'm starting TODAY! I am hosting a 50 day, 50-a-day, challenge that I would love to challenge you to do with me. It begins November 12th and ends on December 31st! No gym, or fancy equipment needed. All you need is weights, and if you don't have that, you can still do it. Below, I will be describing every exercise that is in the challenge (there are 10), with a picture for a visual. I will be starting with 5lb weights, and hopefully building up to 10lb by the end of the challenge. You can begin with whatever you choose, no weights if you are a beginner if that's what you wish. The point is to commit to do this daily. We can use this as our forum to check-in, look for motivation from others and be held accountable for staying on track. If you choose to do this, I encourage you to take a picture (in like a bikini or undies) from all angles (front, back and both sides) for you to compare, and see the difference in your body. 
Here are the exercises that are in the 50 day challenge:

1. Bicep Curl
    Begin with your feet at hips distance, and knees slightly bent (NEVER locked). Have weights held loosely in hands, without gripping them too tightly, palms facing out and away from body. Keeping elbows tight to the body, bend arms bringing weights up to shoulders. with control, go back to starting position, stopping just shy of straight arms. You never want to "swing" the weights, and biceps should remain active the entire time.
Repeat 50X

2. Hammer Up
    Everything remains the same as the bicep curl, except you turn your weights to face one another. Your palms remain in the whole time, elbows remain tight to body. Your arms mimic a "hammering" motion. 
Repeat 50X

3. Fly
    Standing with your feet at hips distance, bend knees to a squat position. flatten back to parallel with the ground, arms reaching to the floor with palms facing one another. Staying in that position, raise arms up to a "T" position, in line with shoulders, weights facing down. With control, bring arms back to starting position. The arms are never locked during this, or any of these exercises.
Repeat 50X (This one is pretty difficult, you can split it up into reps if you choose)

4. Chest Press
   Standing with feet hips distance, and knees slightly bent, bring arms up to a T, then bend in to a 90 degree angle. Be sure to keep shoulder blades pulling together to avoid your shoulders riding up and ensuring your neck stays relaxed. From there, keeping elbows in line with shoulders, bring arms in to center. With control, go back to starting position.

Repeat 50X




















5. Press Up
    Begin this one the same as the chest press, with arms at shoulder height, and bent to a 90 degree angle. Now, keeping the palms forward and shoulders down, press arms up to touch weights over the head. With control, bring arms back to starting position.
Repeat 50X

6. Tricep Kickback
    Going back to the squat position we were in for our flys, bend  arms into hammer position, elbows tight to the body, palms facing in. Pulling the shoulder blades together and keeping elbows tight to the body, bring arms back to be parallel with your body, then with control, back to starting position. This exercise in particular, be careful not to "swing" into it, and really target the triceps.
This one, like the flys, I recommend breaking into reps; it's a burner, for sure!

7. Push-ups
   Pretty self explanatory. Don't feel obligated to do these up. There is NOTHING wrong with putting the knees down. In fact, I do a lot of my push-ups on my knees. It allows me to do more, and get deeper into the push-up. These, too, can be split up into reps, or done throughout the day. As long as you get your 50 in!

8. Sit-ups
   These are the old fashioned ones. No crunches here. Lie on back with feet on floor, hips distance, and knees staying in line with toes. There are two options here: arms behind head, then sitting up and reaching arms to ceiling OR holding medicine ball or weight and raising it over your head as you sit up. Choice is yours, just be sure that the chin/neck stays long throughout. You should be able to make an "L" with your thumb and pointer finger, place your finger under your chin and your thumb on your chest. That alignment should remain throughout sit-ups. If you do that, you know you are working your abs, and not your neck!
Repeat 50X

9. Squats
   Plain old squats. Have feet hips distance, arms down by sides. Being sure to keep knees over toes, sit back as if you are sitting on a chair, bringing arms up to be parallel with the floor. Be sure to engage your core, keep back nice and long (no hunching) and to breathe! 
Repeat 50X

10. Plank
    I'm sure you've all done a plank. Yes, they suck, but the rewards far outweigh the pain you feel while holding it! I ask you to not hold the hands together, but to place elbows, and hands on the floor, keeping wrists and elbows in line. Pull out of shoulders, engaging abs, keep butt/hips in line with shoulders and ankles and push through the backs of your heels to elongate and engage legs. Most importantly KEEP HEAD IN LINE WITH SPINE!!!! I am crazy OCD about this. The second you drop your head, which you will want to do, your alignment is shot. Look past your fingers, find a gazing point. Find your edge and endure. You may feel like you're going to die, you won't. Push through it!
Hold for 60 seconds

Who's with me???
We will be using this blog as a forum talking about your challenges with it, your triumphs, answering questions, holding accountability, getting/giving motivation, doing this TOGETHER. If it helps you, you can just comment with a "done" or "check" at the end of everyday. I know I will be doing that!

This can be done in segments throughout the day, or all at once. It doesn't matter, as long as all the elements are done by the end of each day. The stronger you get, the more you can do at once.

I am so excited to embark on the challenge, and hope to have others alongside me to motivate and inspire me. Beginner or fitness expert, anyone can do this! Let's do it!!