30 DAY AB-CHALLENGE

So winter sports are here already which means hard core work-outs and being sore for the first couple weeks. For me swim season has just started and if you didn't know, swimming works out all aspects of your body, your respiratory system, abs, legs, upper body and pretty much any other muscle that you can think of. So with the start of swim season came the intense sets and long days. We started off by swimming about 3300 yards per practice which is equal to about 2 miles per day. On top of our daily workout our coach also gave us a sheet titled "30 DAY AB-CHALLENGE" which didn't sound appealing to anyone on the team until she told us what the end results would yield. The challenge would create nice, tight, and sculpted abdominal muscles by the last day. The work out is as follows

QUADS AND CALVES

Everyone always know that when you go to the gym you CANNOT skip leg day and of course the leg muscles that you are working out are your Quadriceps and Calves. Before working out your calves or quads you need to make sure you always stretch before over exerting yourself. 

Some good stretches include

• Gastrocnemius (outer calf): Sit with both legs straight. Loop a rope around the ball of one foot and grasp each end of the rope. Flex your foot back toward your ankle, toes toward your knee.

• Compartment Stretch- Stand up straight, bend one knee and bring your heel towards glute, grab your ankle and hold.

And then for workouts those would include 

For Quads: 

• Squats
• Wall Sits 
• Burpees
• Leg Presses
• Leg Rises

 For Calves: 

• Jumping Rope
• High Pogo Jump
• Standing Calf Rises
• Sled Pulls
• Seated Calf Rise

BICEPS

Health and fitness has been a major part of the American lifestyle lately. Today we're gonna talk about biceps and what is the best way to work out your biceps. As most of us know, biceps are some of the most important muscles to men and women. Having big biceps is a widely sought after thing in the American world. Big biceps, according to 85% of men is always high on their list of priorities when they go to the gym. They all have the same mentality like "if my biceps are getting bigger then i'm getting stronger".

According to this study done by ACE Fit Research and Studies Concentration Curls are the exercise you should be doing at the gym if you want to get bigger biceps. This study was conducted between 8 men and 8 women and the results are very obvious. Do you have any part of the body that you think is more important than biceps? Comment BELOW :)