Ok guys, so here I am, being as selfish as can be!
Last week I did a few ( newer to me ) exercises and ending up bringing back some muscle pain from an old injury. It happens sometimes when I really dig deep into my obliques which makes my muscles stay sore for a few days longer than normal, so I’m always careful, but I guess I was a little too beastly that day.
( What can I say? I’m result hungry! )
I decided not to begin the Sunday BumDay Challenge until I was over my injury…..but I didn’t think that would mean putting it off a whole week! I figured I’d give myself an extra day and begin the challenge on Monday night, but that didn’t happen either.
I’ve been working out in the gym still, avoiding the oblique/hip area – which I have to say SUCKS! When you can’t move the way you want to, you really have to get creative!
So now I feel like a selfish B**** because the challenge hasn’t started, and it almost a week late.
Maybe you’ve already ditched the challenge and moved on, but if you haven’t and you’re reading this…….today is the day, the Sunday BumDay BEGINS!!!!
As you guys know, part of the plan is to also work the glutes twice a week, but I didn’t this week. I’m so sore, I literally can’t do a lot of exercises without being super uncomfortable or feeling like my muscles are going to spasm.
Today, I’m feeling much better with only minor soreness, so I’m freaking ready to rumble!
I’m starting off with the first day of the challenge, and moving right into Day #2 on Sunday. Then beginning next week, working with my two booty days on Tuesday & Thursday.
That’s a whole lot of bum right there!
Are you still in?
THE SUNDAY BUMDAY CHALLENGE DAY #1
Today’s exercise challenge is the Elevated Plank Knee Tuck + Kickback + Toe Touch.
+ exercise mat
+ gymboss interval timer
+ foam roller ( optional )
Get out your favourite timer ( see mine below! ) and set it up for 5 minutes. We’re going high rep here, and so high, we don’t even care to count reps cause we’re just gonna lose track anyway!
Begin in the plank position, keeping your core tight the ENTIRE TIME. Working with one leg at a time, bend your knee into your chest, kick back ( following the heel ) and lower your toes to briefly touch the ground, finally kick back up again which completes a full rep.
Continue this on ONE SIDE for the ENTIRE 5 minutes and only rest long enough to take a sip of water, and restart the timer. Now, do the other side.
Yes, that means you’re about to do a 10 minute ( ish ) plank.
I did it. So can you.
A 10 minute plank, while engaging your core, while squeezing the crap out of your glutes, while keeping focused on your form, while working with a nice, slow tempo, WHILE becoming stronger mentally and physically!
Told you it’s going to be intense. It’s going to make you sweat. It’s going to make you want to stop. It’s going to make those muscles shake. But it’s going to make you feel so good at the same time.
Now do you see why I wanted to hold off since having this stupid oblique injury? 😉
I’ll be back on Sunday with the next Sunday BumDay Challenge I promise!