The Spring Challenge

by Chris Akard

Every spring, I offer my clients what I call the Spring Challenge. It comes right about the time that the novelty of the New Year's resolution wears off. Spring is a time of beauty, warmth and change. Did I mention spring clothing? That means tank tops for guys, string straps for gals and shorts for all. This is a time to look good!

So you have the motivation, now what do you do? If you've already been exercising -- and you should -- then it's time to step it up. Revitalize that workout! A given program will only offer so many results over six to eight weeks. It's time to mix it up and find more results just in time for spring.

Here Are My Spring Challenge Tips:

Increase your aerobic duration and intensity.
Add just 10 minutes to that aerobic workout. Also, increase your workload (difficulty) by a step or two and you will significantly increase the calories you burn.

• Eat perfect Monday through Friday.
  After 13 years in the fitness industry, I'm a big believer in balance and that's what the weekends are for! Usually, we find a way to sneak higher-calorie food, fat and/or sugar into our weekends, so make a conscious effort to step up your spring challenge nutritionally Monday through Friday. It will be worth it!
• Increase the intensity of your weight-training workout.
  I didn't say stay in the weight room longer! However, increasing your weights by 10 percent and/or repetitions by three to five will get your friends noticing your leaner and more sculpted physique.
• Do the above consistently.
  If you add these changes and do them consistently, you will see a considerably leaner and more toned body in just four weeks. Now if that's not motivation, I don't know what is!

  New Spring Challenge Exercises
  Consult a physician before starting this or any exercise program.

  Weighted Abdominal Curl
  Use 3 lbs. to 8 lbs. Do two to three sets of five to 10 reps in conjunction with your present ab routine.

  Just as with a basic abdominal curl, you want to exhale on the up motion. Keep your chin off your chest in spinal alignment. You may tend to hold your breath on these. Think "abs" and breathe through it. Your arms should feel as if they were attached to your ears. If you can see your arms when doing repetitions, then you're not in form. Keeping the arms overhead causes a leverage disadvantage and thus creates additional resistance for the abs to work against.

  This exercise should be done somewhere in the middle of an existing ab routine. The reps you do following this will burn like never before! Don't attempt more than 10 reps. Going over 10 reps may produce neck strain. Just incorporate five to 10 reps and then back to your neck-supported ab routine. This is not for the beginning exercise participant.

  Modified Push-up
  Do three to five sets of 10 to 20 repetitions.

  Keep your hips in a slightly piked or "V" position. Your chest should be directly over your hands. Proceed down slowly. Again, your chest should come down directly between your hands. Finally, bring your chest all the way to the floor, getting a full range of motion is reason enough to do the modified push-up!

  Many of you may already do push-ups in what is know as the "men's" position. Many people will do the "men's" push-ups and limit their potential, due to overall body fatigue, particularly in the lower back. Therefore, I challenge you! Do these modified push-ups with the correct form and get the burn where you want on push-ups, i.e. the chest, shoulders, triceps and abdominals.

  Spring is almost here! The challenge is on. What are you waiting for?

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