YOUR TOTAL CORE MONDAY QUICKFIRE CHALLENGE!
"It All Comes Down To Decisions, Choices and Focus!"
YOUR QUICKFIRE OF THE DAY ARE STANDING BOOTY KICKS!
www.fitsugar.com/1853022 
ON YOUR MARK . . .
Stand tall and place your hands on your hips.
GET SET & QUICKFIRE!
Put all the weight in your right leg, keep both legs straight, and lift your left leg directly behind you. Let your glutes do all the work. Keep your left foot flexed and work on lifting your heel as high as you can without leaning your torso too far forward. Engage your abs to help you stay balanced.
Then lower your left leg so it's parallel with your right, but don't let it touch the ground. Then lift it back up behind you.
Repeat this move 20 times at a moderate pace, and then lift your leg another 20 times so it's slightly out to the side to target your outer glutes.
Then do the other leg, 20 times behind you, and 20 times diagonally out to the side.
QUICKFIRE Special Instructions:
* While you're blow-drying your hair, doing the dishes, reading a magazine, talking on the phone, waiting in line, brushing your teeth or checking email, you could be toning your glutes.
* Actually any time you're standing, you could be doing this booty move.
* You can hold onto something to help you stay balanced, but it'll work your glutes and your standing leg more if you don't.
QuickFire Challenge Yourself to do 100 in sets of 20-25 (20 times behind you, and 20 times diagonally out to the side) spaced out during your day. Make it Visual. Get your paper out, make 5 20's and mark each one out as done. Powerful, yet simple, motivation!
Muscles QUICKFIRED! Glutes
Fitness Tracker QuickFire Suggestion: Add Booty Kicks to Your Fitness Tracker:Strength:"User Entered":QFC Booty Kicks!
SUPER SIZE YOUR CORE QUICKFIRE WITH THIS ADDITION (OR USE IT AS ALTERNATIVE TO YOUR QUICKFIRE, IF YOU CHOOSE)!
QUICKFIRE COMPUTER CRUNCHES!
First exhale, then suck in your stomach as far as you can, hold for about 15 seconds.
Relax and breathe. Visualize moving your bellybutton straight toward your back.
Holding in your tummy muscles and tensing your abs is a good way of firming and strengthening them. You will also become more aware of how to control your tummy muscles.
Your QuickFire Challenge is to do 5-7 times, spaced throughout your day. These may seem easy, but they are affective! Really engage your abs. Concentrate & Work It & It Will Work You Right Back!
This QuickFire can be done anywhere, anytime and that's the way we like it!
YOUR QUICKFIRE STRETCH:
www.sparkpeople.com/resource/
exercises
.asp?exercise=286 Inner Thigh Squat Stretch
ON YOUR MARK!
Stand tall with back straight, feet wider than the hips, toes turned out, abs engaged and arms at your sides.
GET SET & QUICKFIRE STRETCH!
Slowly bend the knees, squatting straight down, hands supported on your thighs, until you feel a stretch through the inner thighs.
Breathe deeply and hold for 10-30 seconds
QUICKFIRE Special Instructions:
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Keep your shoulders relaxed and your back straight. Don’t allow your knees to move past your toes (if that happens, take feet out wider).
Muscles QUICKFIRED: Inner thighs, hips
QUICKFIRE CHALLENGE to do 3-5 times spaced throughout Your day. Or, Do Every Time You QuickFire.
QUICKFIRE MOTIVATIONAL MOMENT!
www.youtube.com/watch?v=SII1E
U3huuE Teamwork Inspirational!
GO QUICKFIRE UP YOUR DAY!
IN ADDITION:
CHALLENGE Yourself to Taking the Stairs Today at EVERY opportunity! No lifts! Did anyone see WALL-E? (human characters, who are all comically too rotund to even walk and travel about their spaceship in hovering seats, drinking all their meals and living their lives through a virtual screen that feeds them information). You burn 4 calories for every 10 steps you climb.
As with anything new, introduce your body to the QuickFires gradually. These will work your body in a very different way than you are used to, so take it easy!
If you aren't breathing while QuickFiring, then you're doing them wrong.
Create your own QuickFire Circuit by choosing different QuickFire Challenges and doing each one for a minute as hard as you can for a high intensity workout.
QuickFire Quality over Quantity.
QuickFire with other people. It's great fun, and will keep you motivated.
Remember to Log All Fitness Activity into
SparkPeople to Increase Your SparkPoints!
AS ALWAYS:
**MODIFY the QuickFire Challenges to suit YOUR abilities and feel free to Challenge Yourself (or someone else) to more! If you are unable to do the exercise, or alternative, feel free to substitute any QuickFire that you choose. The important thing is this: Space out the QuickFires as to continually spike your metabolism throughout the day.
"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." ~Plato
A QUICKFIRE SPECIAL!
Find Your QuickFire Challenge Now on FaceBook & Twitter, Too!
www.facebook.com/group.php?gid=78211
79
4244&ref=mf Spread the Spark! Your QuickFire Challenge is Now on Facebook! Twitter link from FB Site! "Spread Your Spark; Pay It Forward"
TERRI24601
Posts: 48
Namaste
