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