The post How to Upgrade Your Fitness Routine appeared first on yourdailysportfix.com.
]]>Try a New Gym Class or Sports Activity
If there is a class you have been wanting to try or a sports activity, now is the time to put it in your calendar. If you have been eyeing up that barre class at your local gym or wanting to try a tennis lesson with an instructor, start putting the wheels in motion for January, by signing up and paying for the class or instructor.
Write Down Your Goals
Writing down your goals so you can see them in front of you every day will help to keep you committed and working towards those goals. Write them on a post-it note and stick them on your laptop or your bathroom mirror. Even when you are feeling not as motivated to get out there, you know there is a bigger goal you are striving for.
Set Yourself a Challenge
Setting yourself a challenge will keep you motivated to keep going. If running is your new workout of choice, then challenge yourself to larger distances or quicker speeds. If you have just started strength training, pick an exercise you want to work on and start working on your form and the weights you are lifting each week.
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]]>The post Try This 3-Day Flexibility Challenge From Fitness Blender appeared first on yourdailysportfix.com.
]]>Other than joining a regular yoga or Pilates class, which is a great option in itself, there’s also some amazing content online to help you bend your body in crazy cool ways!
One great option to start your journey to flexibility is Fitness Blender’s 3-day flexibility challenge, made up of three 30-minutes videos. Each video has a different focus with slightly different benefits, and they are all educational, fun, and completely free. Also, you need zero equipment. According to Kelly from Fitness Blender, the routines in the challenge are meant to help increase flexibility, range of motion, toning, and stress relief.
Ready to start, then?
Day 1 is all about feel-good fluid stretches. Start easily with some simple, basic stretches of various kinds, standing up, sitting, and lying down.
Day 2 provides a great blend of yoga and Pilates postures. Leg and hip lifts, warrior variations, cat-cow poses, and other great exercises are in store.
Day 3 is focused on static stretches for flexibility and range of motion. Stretch out your arms and legs, bend forward and backwards and feel that sense of expansion in your body.
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]]>The post Sarah Magusarah’s Workout Challenges Are a TikTok Hit appeared first on yourdailysportfix.com.
]]>While every workout routine needs a firm base of regular, longer workouts, trying out short fitness challenges every now and then is a great way to mix things up and have some fun. Sarah’s TikTok challenges are a great option.
Look at this 11-second challenge, for example. Here, Sarah challenges viewers to “hit all the beats” following what appears to be pretty basic moves. But when you give it a try, you realize it’s not as simple as it looks!
@sarahmagusara New workout challenge, can you hit all the beats??
♬ PHONKY TOWN – Playaphonk
Or this one! Are you up for all this super quick 15-seconds hopping challenge? According to commenters, their legs find it really hard to keep up.
@sarahmagusara New workout challenge, who’s going to hop on it? @joel.fletcher ♬ Changes – Joel Fletcher & Kennyon Brown
This workout challenge starts easy, but quickly turns into a faster-than-light sequence of switching between jumps and planks. Thankfully, it only lasts 10 seconds.
@sarahmagusara #ColorCustomizer NEW WORKOUT CHALLENGE, give it a try and tag me
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]]>The post Make Planking More Fun With This Challenge appeared first on yourdailysportfix.com.
]]>How it Started
“Plank challenge! Can you do this? Tag someone that loves a bodyweight challenge below,” wrote fitness trainer James Stirling, who shared it on his Instagram page. He’s also known as London Fitness Guy and has over 350,000 followers on this social platform. The short workout consists of many different plank variations and it’s very fast, so you’ll need to be in decent shape in order to do it! Don’t worry if you’re not, just follow at your own pace and it will help you get more fit over time.
Understanding Planking
Stirling makes it look easy, but we can assure you it’s not. Give it a try yourself and see how many days of practice it takes you to keep up with this amazing fitness instructor. Planks are one type of bodyweight exercise that got very popular among fitness enthusiasts because of their simplicity and efficiency. Planks can be done by anyone and are a great way to increase strength without the risk of injury, making you stronger by using only your body weight.
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]]>The post 3 Small Self-Care Challenges That Have a Big Impact on Your Life appeared first on yourdailysportfix.com.
]]>Phone-Free Walks
It’s amazing how walks without a phone can make you notice the world around you. Instead of listening to music or a podcast, you can take this time to disconnect and notice the weather, the fresh air, and the world around you.
Tech-Free Mornings
When it comes to disconnecting, it’s very important to allow yourself some offline time when you first wake up. The best way to do it is to leave your phone out of the bedroom and just don’t rush to it before you’ve completed your morning routine.
5-Minute Tidying Sessions
You don’t need marathon cleaning days if you keep your home tidy on a daily basis. Not only this will leave you with more free time over weekends, but it will also keep your head clear and yourself less anxious every day. You only need five minutes once or twice per day to make a difference and feel accomplished.
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]]>The post Challenge Your Body with This 15-Minute Workout appeared first on yourdailysportfix.com.
]]>Each set can be completed in five minutes, and it consists of five different moves. You’ll do each movement for 40 seconds, take 20 seconds to rest in between, before moving on to the next one.
Set 1: Legs
Kick off the routine with jumping split lunges, before moving to stair climbs. Jump some rope in the middle, and move on to flutter kick squats and wall sits.
Set 2: Core
After doing a set of Russian twists, move to reverse crunches and mountain climbers. Finish things off with some Superman planks and a set of burpees.
Set 3: Arms
Start the final phase of your HIIT workout with some push-ups and triceps dips. Continue the routine with overhead presses and hammer curls. Finish your workout with a set of punches, which will help you get rid of all negative energy at the end of your training.
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]]>The post Kayla Itsines Shares the 100-Rep Core Challenge You Must Try appeared first on yourdailysportfix.com.
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It's a flexible training program that is designed to work for YOU, to fit in with your lifestyle and routine. This 16-week program has everything you love about my #BBG program, but it’s designed specifically for the women who want to work out without equipment and using minimal space. I wanted this program to be available to EVERYONE and suitable for all fitness levels, so I’ve included 4 weeks of beginner weeks as well. I’m also SO excited to share that there are 70 BRAND NEW exercises included in the workouts. #BBGcommunity, you can try my new program RIGHT NOW! Download or update the @SWEAT app today. 
kaylaitsines.com/BBGZeroEquipment #BBGatHome #SWEATatHome“To complete this challenge, you can choose the level of difficulty that best suits you,” the video description reads. “The aim is to complete 10 sets of 10 reps with a 10 second rest in between. If you want to really challenge yourself, try doing 100 reps in a row with no rest! You’ve got this!”
The challenge can be modified to suit your fitness level. If you’re a beginner, do 100 reps of alternating bent leg raises. For intermediate level, give ab bikes a try. For those who are up for a challenge, Itsines suggests doing 100 bent leg jackknives.
Unless you’re doing this challenge after your regular workout, make sure to warm up by doing some jumping jacks or walking up and down some stairs. Doing a single exercise for 100 times and being done with it may sound easy, but it’s not so much. Don’t forget to stretch in the end!
Ladies looking for a quick and challenging core workout, I’ve got you covered. ⠀⠀⠀⠀⠀⠀ To complete this challenge, you can choose the level of difficulty that best suits you. The aim is to complete 10 sets of 10 reps with a 10 second rest in between. 
If you want to really challenge yourself, try doing 100 reps in a row with no rest! You’ve got this! The post Kayla Itsines Shares the 100-Rep Core Challenge You Must Try appeared first on yourdailysportfix.com.
]]>The post Kelsey Wells’ 3-Week Plank Challenge for Ab Strengthening appeared first on yourdailysportfix.com.
]]>Kelsey Wells is a creator of the PWR and PWR at Home programs and a trainer for the Sweat app. “For the most part, planks strengthen your core muscles, including your transverse abdominis (your deep core muscles), rectus abdominis (the “six-pack” muscles), and obliques (located on your sides from your hips to your rib cage),” Wells told Popsugar.
She created a three-week program that you can do at home for a stronger core. Do the exercises 2-3 times per week and you will be able to see the results pretty soon. The program is created to increase the work-to-rest ratio as you progress. You can modify the movements if they’re too intense for you, but make sure to challenge yourself and keep progressing week after week.
| EXERCISE | Week 1 | Week 2 | Week 3 |
| Plank | 30 seconds | 45 seconds | 60 seconds |
| High Knees | 30 seconds | 45 seconds | 60 seconds |
| Plank With a Shoulder Tap | 30 seconds | 45 seconds | 60 seconds |
| Burpee | 30 seconds | 45 seconds | 60 seconds |
| In and Out Plank | 30 seconds | 45 seconds | 60 seconds |
| Sprawl | 30 seconds | 45 seconds | 60 seconds |
| Side Plank | 30 seconds (15 seconds on each side) | 45 seconds (22.5 seconds on each side) | 60 seconds (30 seconds on each side) |
| Rest | 30 seconds | 45 seconds | 60 seconds |
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]]>The post Don’t Have Much Time? Try This Fast 30-Day Burpee Challenge appeared first on yourdailysportfix.com.
]]>Here’s your plan for the next 30 days:
Days 1-4: No jump burpee 12-15 reps, 1-3 sets
Day 5: Rest
Days 6-9: Burpee 12-15 reps, 1-3 sets
Day 10: Rest
Days 11-14: Burpee 15-20 reps, 2-3 sets
Day 15: Rest
Days 16-19: Burpee with push-up 5-10 reps, 3-4 sets
Day 20: Rest
Days 21-24: Burpee with push-up 8-12 reps, 2-3 sets
Day 25: Rest
Days 26-30: Burpee with push-up & tuck jump 8-12 reps, 3-4 sets
Check out the video below to see how it works:
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]]>The post Beginner’s Guide to a 31 Day Challenge appeared first on yourdailysportfix.com.
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Save it, print it, & make notes if you have any other workout classes lined up! Last week Kat and I were taking at the HQ about calendars— she’s a calendar on her phone type of gal and I like to print everything out. You have to admit tho…this calendar is super cute to print out anyway 
What do you prefer??In this 31 day challenge, you start off with 10 repetitions of each squat, lunge, and push-up and each day add another into the mix. As these are some of the most basic body-weight moves, they are a great way to begin your fitness journey, but it is important to do them with proper form.
Using the wall to learn to squat is a great way. Remember to keep your knees in line with your toes and not to touch the wall!
Lunging can be harmful to your knees if you let your knee fall over your ankle. This video should help you see the right (and wrong) way to do it:
). Lunges primarily target the quadriceps, but involve secondary muscles like the glutes, hamstrings and calves. They will also help you build core strength as you use it a lot for balance. Lunges are important for toning the lower body, and you are likely to build up a sweat doing them burning lots of calories. 
To lunge correctly you want to take a big enough step (I have long legs so you can see my step is rather wide) and focus on dropping down (not forward) so the back knee is close to the ground. You also want to keep in an upright position so you aren’t leaning forward. I hope this helps 
. . . . #trainertips #lungetechnique #lowerbodyworkout #claudiakatherine #strongnotskinny #girlgains #hemelhempstead #hertfordshire #bovingdon #chesham #berkhamsted #howtolungePush-ups are very difficult if you don’t have much upper body strength and it will take a while to build it up. Did you know in a full push-up, you’re pushing up between 60 to 70 percent of your body weight? This video will help teach you ways to build that strength before making your way to the floor.
• Start at the appropriate level, nail the form at that level, then progress to the next! You CAN do it!! • Enjoy! • • • • #jwimberlyfitness #fitness #pushup #howtopushup #howto #core #coreworkout #workout #upperbody #strength #personaltrainer #901trainer #memphistrainer #choose901No matter if you’re a beginner to fitness or if you work out every day, proper form will help you in the long run, so it’s important to begin learning by doing the exercises the right way.
Let’s get started!
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