#30Seconds Live: Watch Our Interview With Meredith Schneider About Our 7-Day Fitness Challenge! by Meredith Schneider
No excuses, 30Seconds tribe! Are you ready for my 7-Day Fitness Challenge? For seven days, a new exercise will be posted right here with details on how to do the move. No matter what your fitness goals are, each exercise will help you tone, tighten and strengthen your body. Don't let the specific exercise limit you – get creative!
Want to win some prizes? Grab your phone, snap a picture of yourself doing your exercise and post it below. Everyone who participates will get a prize and there will be a grand prize drawing during my #30Seconds Live on Facebook (stay tuned for details!).
Day seven’s fitness challenge is a walking plank with push-up. Here’s how to do to a walking plank with push-up:
- Start in standing position, keeping your legs straight as possible.
- Slide your hands down your legs and walk your hands out into a plank then pushup position.
- Bend your elbows and drop down, press up and walk your hands all the way back up.
Getting into a 1,2,3 count rhythm when walking your hands out helps to stay focused and keep that good form. Repeat as many walking plank push-ups as you can in 30 seconds.
Day 7: Walking Plank With Push-up
Be proud of yourself for crushing this #30Seconds 7 Day Fitness Challenge! Keep your bodies moving and incorporate these exercises into your fitness routine. I’ll see everyone on Facebook LIVE Thursday, January 25, at 1 p.m. We will recap the challenge and announce prizes everyone is receiving and our one grand prize winner.
Day six’s fitness challenge is mountain climbers. Here’s how to climb that mountain:
- Get into a strong plank position.
- Bring one knee up toward the chest with both feet planted on the ground.
- Then jump, switch the knees up toward your chest, be sure to land on the balls of your feet.
Don’t forget to focus on your form: shoulders over your wrists, back flat and keep your core tight. Go! Go! Go! Pump those knees to your chest and breathe!
Day 6: Mountain Climbers
Day five’s fitness challenge is old school jumping jacks. Here’s how to perform a jumping jack:
- Stand up tall, jump with your feet apart, arms pressed overhead.
- Then jump your feet back together and lower your arms at your side.
Complete as many jumping jacks as you can in 30 seconds. Don’t forget to keep your core tight, head and chest lifted and breathe. Be proud of yourself and keep taking care of you!
Day 5: Jumping Jacks
Day four’s fitness challenge is push-ups. Here’s how to perform a proper push-up:
- Starting out in plank position, place your hands slightly wider than shoulder width apart, press your hips forward so that your spine is in a straight alignment.
- Next, bend your elbows and lower your chest to the floor, then straighten your arms to the start position.
- Get into a push-up position, knees on the ground, hands slightly wider than shoulder width apart.
- Press your hips forward, lower down onto your knees.
- Drop your chest to the ground, making sure you keep your torso straight.
- Exhale and press back to the start position.
Repeat as many times as you can for 30 seconds. Rest for 10 seconds in between each set. Complete at least three to five sets.
Remember, modify your push-up as needed. It’s better to modify versus compromising your form. As you feel yourself getting stronger do regular push-ups. You’ve got this! You are stronger than you think.
Day 4: Push-ups
Day three’s fitness challenge is the chair pose. Here’s how to perform a strong chair pose:
- Bring your feet together and squeeze your inner thighs.
- Sink back and down into squatted position and roll your shoulders back and down.
- Tuck in your tail bone, while pulling your belly button into your spine. (Think of those dolls that have a pull string in their back. Visualize your string being pulled so that it pulls your belly button in.)
- Raise your arms directly above you, palms facing each other. Be sure to keep your biceps by your ears.
- P.S. Don’t forget to breathe and relax!
- Hold that position for 30 seconds. Do at least three to five sets.
Day 3: Chair Pose
Day two’s fitness challenge is the forearm plank. Here's how to perform the perfect plank (keep form in mind):
- Keep your head in line with your neck, butt down and back flat (if you catch yourself sagging your lower back – slightly lift your hips and tighten your core).
- Keep legs together and straight, press through your heels so calves are lengthened.
- Keep elbows directly under shoulders.
- Core tight and squeeze your cheeks (aka glutes)!
Read the 5 ways planks help your body!
Day 2: Forearm Plank
Day one's fitness challenge is the basic squat. Be sure that your your body is warmed up before starting. Here's how to do a basic squat:
- Stand tall, head up, chest up, feet hip width apart, keep your core tight.
- Lower your body, sink your weight into your heels (wiggling your toes helps pitch weight into your heels) push your hips and butt back, thrust your hips forward when back up and squeeze your butt when back to a full stand.
- Complete three to five sets of 30 seconds a set. Focus on your form versus speed of your squats.
Day 1: Basic Squat
Can't wait to see your pictures and read about your progress below!