There are people who gossip, yes we are all aware of that tendency I think the mark of a true gossip queen is knowing what tidbits to keep to yourself and where things rank on confidentiality. I tend to have a little bit of a know-it-all tendency when it comes to secrets on campus. So are secrets a good thing? It can bring people together but also tear them apart. It is easy for people to forget who is truly around when they share information. So how necessary is a confident that person who you share everything with? I know I have two people and between the 3 of us we know practically everything on this campus…Is that good or bad it isn’t to hurt people but to know there secrets. It is a sense of relief when certain secrets are shared with others, but where is that line?

xoxo

Everyone has their own struggles with motivation. I know I do. I can sit here with my textbook in front of me and all I want to do is be on social media or anything else. Well that isn’t always the best decision. I need to focus on myself and school for a while and well everything else can come later. I want to keep my self open and honest with this blog for whatever reason. I am going to do this 21 day challenge it can be done with anything but I want to try my hand at blogging. Maybe motivation will come from a schedule? I am hoping this challenge will provide some motivation, but who knows…

1. Ab Workout!

   1. The Bicycle
   -Lie on the floor and lace your fingers behind your head
   -Bring your knees in toward the chest and lift your shoulder blades off the floor without pulling on your neck
   -Straighten your left leg out while simultaneously turning your upper body to the right, taking your left elbow toward your right knee.
   -Switch side, bringing your right elbow toward your left knee.
   -Continue alternating sides, “pedaling” for one to three sets of ten to fifteen reps.

   2. Vertical Leg Crunch
   - Lie on the floor and extend your legs straight up with knees crossed.
   - Place your hands flat on the floor for support.
   - Contract your abs to lift your shoulder blades off the floor, as though you’re reaching your chest toward your feet.
   - Keep your legs in a fixed position and imagine bringing your belly button toward your spine at the top of the movement.
   - Lower and repeat for one to three sets of ten to fifteen reps.

   3. Exercise-ball Crunch
   - Lie on the ball, positioning it under your lower back.
   - Cross your arms over your chest or behind your head if you need more support.
   - Contract your abs to lift your torso off the ball, pulling the bottom of your rib cage down toward your hips.
   - As you curl up, keep the ball stable; it shouldn’t roll!
   - Lower your back down, feeling a stretch in the abs, and repeat for one to three sets of ten to fifteen reps
2. Lean Leg Workout!

   1. Squats with Chair
   -Stand in front of a chair (with your back to the seat of the chair, with feet about hip-or shoulder-width apart.
   -Squeeze your abs and keep them as tight as you can as you bend your knees and slowly squat toward the chair
   -Keep your knees behind your toes as you sit down on the chair for a few seconds
   -Now contract your butt and hamstrings to lift up out of the chair and begin extending your legs until you’re back to standing position.
   -Repeat this for one to three sets of ten repetitions.

   2. Standing Calf Raise
   -Stand on the floor and hold on to a bar or wall for balance.
   -Lift up onto your toes as high as you can, squeezing the calves.
   -Lower and repeat for sixteen reps.

   3. Inner Thigh Squeeze
   -Lie down on the floor (or exercise mat if it’s more comfy) and lift your legs off the floor, placing an exercise ball (or some other type of ball) between your knees/shins.
   -Squeeze the ball lightly to keep from dropping and put your hands on the floor for more support.
3. Bootylicious Butt Workout

   1. Hip Extensions on all fours

   -On hands and knees, keep your abs tight as you lift one leg up, knee at a ninety-degree angle.

   -Keep lifting the leg until the bottom of your foot faces the ceiling and your hip, thigh, and knee are all in alignment.

   -Don’t arch your back and keep your neck straight.

   -Lower your leg back down and repeat for all reps before switching sides.

   -Add ankle weights for more intensity and do one to three sets of ten to fifteen reps.

   2. Lunges

   -Stand with feet about three feet apart. You want both knees to be at about ninety-degree angles at the bottom of the movement, so adjust accordingly.

   -Hold a light weight (one to five pound) in each hand for added intensity.

   -Bend your knees and lower you back knee toward the floor, keeping the front heel down with the knee directly over the center foot.

   -Keep your torso straight and your abs in as you push through the front heel and back to starting position. Don’t lock your knees at the top of the movement.

   -Perform one to three sets of ten to fifteen reps.

   3. Step-ups

   -Stand behind a fifteen-inch platform or step, with light weights (one to five pounds) in both hands.

   -Place your right foot on the step, transferring your weight to the heel, and come up onto the step. Concentrate on using only the right leg, keeping the left leg active only for balance.

   -Slowly step back down and repeat all reps on the right leg before switching to the left.

   -Perform one to three sets of ten to fifteen reps.
4. Boobie Workout!

   1. Chest Fly with Dumbells
   -Lie on the floor or on a workout bench. Hold light-to-medium weights (three to ten pounds) over the chest with your palms facing each other.
   -Keeping your elbows slightly bent, lower your arms out to the sides and down until they’re level with your chest.
   -Keep your elbows in a fixed position and be sure not to lower the weights too low.
   -Squeeze your chest muscles to bring your arms back up as though you’re hugging a tree.
   -Repeat for one to three sets of ten to fifteen reps.

   2. Modified Push Ups
   -Start on all fours with hands a bit wider than your shoulders.
   -Walk your knees back a bit in order to lean your weight on your hands and flatten your back.
   -Pull your abs in an, keeping your back straight, bend your elbows and lower your body toward the floor until your elbows are at ninety-degree angles.
   -Push back up and repeat for one to three sets of ten to fifteen reps. Avoid sticking your ass up in the air.

   3. Chest Press with Resistance bands
   -Wrap the band around something stable behind you (a doorknob of a shut door usually works) and hold the handles in both hands so that the bands run along the inside of your arms.
   -Position yourself far enough away (either sitting or standing) so that you have tension on the bands.
   -Begin the movement with your arms bent, palms facing down. Squeeze chest and press arms out in front of you, keeping the band stable. Do not lock your arms in. This could strain the shoulders, and you want to keep all the work in the chest.
   -Repeat for one to three sets of ten reps.