Day 22: Do 5 Lunges, 2 Planks and 2 Minute Chest Stretches

Let's crush day 22. You ready?

  • Do 5 reps of Lunges on each leg and hold this for 10 seconds each.
  • Complete 2 Planks, holding each for 15 seconds.
  • In the morning and evening, do Chest Stretches for 2 minutes.

Lunge

Alternative #1: Half Lunge

If these are new to you, don’t lower your body down all the way so that your knee is at a 90-degree angle. Instead, lower halfway down or one-fourth of the way down. 

Alternative #2: Elevated Surface Knee Dips

If you have bad knees, stand on an elevated surface, such as a box or a step. Have the other foot hanging off the side next to the surface. Bend the knee of the foot that is on the elevated surface. Slowly dip up and down to work on building your muscle above your knee. 

Do 5 reps per leg.

Alternative #3: Walking High Knees

If you still are noticing pain in your knees or recovering from a knee injury, do a high knee walk. Walk 10-20 yards, bringing your knee to a 90-degree angle, or as high as you can raise your knee. 

How To Do Plank Exercises

  1. Plant your hands directly under your shoulders. Arms should be parallel and shoulder width apart.
  2. Firmly plant your toes to the ground, squeeze your glutes, and activate your core. This will keep your body stable throughout this exercise.
  3. Look down at the floor to keep your head and neck aligned with your spine in a neutral position.
  4. Take deep, slow breaths, and hold this position for 10-15 seconds. Rest for 10 seconds.
  5. Do two planks, each for 10-15 seconds. 

Alternative #1: Knee Plank

Drop to your knees, place the tops of your feet on the floor behind you, place your hands underneath your shoulders. Squeeze your glutes and core. 

Alternative #2: Elbow Plank

If you have sensitive wrists, place your elbows on the ground underneath your shoulders. Either on your knees or toes hold the plank position and press into your elbows.

How To Do Chest Stretches 

  • Stand up straight.
  • Reach your arms behind you and interlace your fingers, so your hands are joined.
  • Keep your neck neutral, and your eyes focused forward.
  • Lift your chest toward the ceiling while taking deep breaths.
  • Repeat this exercise for 5 minutes in the morning and evening.

Alternative #1: Stretch Strap Assistance

If you can’t interlace your fingers, take a stretch strap or a towel in one hand, reach behind you with your hands, grab the other side of the stretch strap with your other hand and stretch that way. 

Recommended
Blue RangeMaster Stretch Strap

RangeMaster Stretch Strap

Overall Rating: 4.5/5

Gentle, prolonged stretches are simplified with the RangeMaster® Stretch Strap. Six feet of durable nylon webbing is complemented with tough elastic loops stitched in that provide anchoring position for feet and/or hands. The one-inch-wide strap comes with several exercise routines in a user guide.

The greatest feature of the RangeMaster Stretch Strap is the 'center loop' making it easy to find stretching balance!

Alternative #2: Half Chest Stretch

No strap or towel? Just reach back with your hands and bring them as close together as you can. 

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