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1/27/14 2:55 P

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Im in

Deuteronony 6:5 And thou shalt love the Lord thy God with all thine heart, and with all thy soul, and with all thy might.

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1/27/14 12:59 P

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ok thanks I'm in emoticon

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1/26/14 6:55 A

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Im in :)


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1/25/14 8:17 P

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emoticon Thanks for these explanation!! (I was going to ask, too about Russian twists). I want to join this challenge. So do I copy your e-mail challenges to paste here? emoticon hugs, Nellie

"Whatever you do, work at it with all your heart, as working for the Lord, not for men." - Colossians 3:23
"And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to GOD the Father through Him." Colossians 3:17

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1/25/14 5:06 P

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Hello ,

a push up is a full body exercise - to get the benefit of this full body workout you could try :
Dumbbell Chest Press
The dumbbell chest press is an exercise comparable to the push-up in movement. This exercise will tone your shoulders, chest and triceps. To perform the dumbbell press, first start by sitting on a bench with the dumbbells resting on your legs. Lean back and slowly lower the weights to the sides of your chest. Bend your elbows at 90 degrees. Press the dumbbells up over your chest and squeeze your pectoral muscles. Lower the weights back down to 90 degrees. Do not go too low on this exercise as it can strain your shoulders. While you're lying on your back, don't let your elbows drop below the horizontal line of your body, says the Mayo Clinic. Once you complete the set, rest the dumbbells on your thighs, and slowly sit back up. Control the momentum of the weights so as to not allow them to torque on your shoulders.
Bench Press
This exercise is almost the same as a dumbbell chest press, the only difference being that you are using a barbell instead of a pair of dumbbells. This exercise will prove effective as an alternative to a push-up because you can lift more weight in comparison to a dumbbell press. To perform a bench press, lie down on a bench with the bar properly secured above you. Place your palms on the bar a little wider then shoulder width. Plant your feet firmly on the ground and lift the bar from the safety brackets and bring it over your chest. Slowly lower the bar towards your chest and bend your elbows out to your side. Press the bar back up over your chest while exhaling. As you start to change the direction of the bar and begin the press up, drive with the legs. Including the power of your legs with your chest will help you lift more weight and improve your power.
The Plank
The plank is an isometric exercise that tones the same muscle groups of a push-up such as the arms, shoulders, abs and legs. Start by getting down on your hands and knees. Place your forearms and palms on the ground. Lift up your body off the ground by using your forearms and toes. Maintain a flat back and do not allow your hips to sag towards the ground, Hold this position for 10 to 60 seconds.
as an alternative to a crush you can use an exercise ball and kneel on the floor with your hands on the ball in a prayer position. Push the hips forward until a modified plank position is achieved, brace the abs, squeeze the glutes, then roll the elbows in one direction, keeping the rest of the body as still as possible, then roll to the other side
A russian twist is an abdomenal exercise - this is a step by step guide:
1. Sit on the ground with your knees bent and your heels about two feet from your buttocks.
Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but donít let it round.
Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one set.

hope this helps - wish i could post a video for you but i am sure you will pick it up fast

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1/25/14 10:27 A

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I'd like to participate in a challenge but I can't do push ups or crunches. Is there something I can substitute? And what's a Russian twist?

"I can do all things through Christ who strengthens me!" Philippians 4:13

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