Day 22 of the 200 Reps Challenge
20 Nose Breakers (targets the triceps)
20 Sumo Squats (targets the quads, glutes, inner thigh muscles, and hamstrings)
Perform this set ten times for a total of 200 Nose Breakers and 200 Sumo Squats!
For the Nose Breakers:
1. Lie down on your back on a bench with your feet flat on the ground, bending at the knees so that only your upper body and butt are resting on the bench. Hold onto one (heavier) dumbbell with both hands, directly above your chest; your arms should be almost fully extended and your palms should face away from your body.
2. Keeping your upper arms stable, move the dumbbell so that it comes toward your forehead and almost grazes it. Return to starting position. This is one rep.
TIP: Point your elbows toward the ceiling and don’t let them point out at awkward angles; keep your upper arms strong throughout the movement.
For the Sumo Squats:
1. Hold one dumbbell in front of you at thigh level between both hands and stand with your feet at least a foot beyond the normal hip width stance (channel your inner sumo wrestler).
2. Keeping your back straight and your eyes facing forward, lower your body until your thighs are nearly parallel with the floor. The dumbbell, hanging between your legs, should graze the floor. Press through your heels to return to a standing position. This is one rep.
TIP: Rather than bending forward, envision sticking your butt out as though you’re trying to sit down in a chair behind you. This will prevent back injuries.
I LOVE sumo squats!
I noticed your post on sleeping trouble. Have you tried melatonin? It’s a natural supplement that relaxes you. I have sleeping problems and sometimes it really helps, without being a “sleeping pill.”
I’ve been mostly doing backsquats, but I should really try some variations. Maybe I’ll give the sumo one a try.
Love the sumo squats! One thing that helps me with all squats is to stand in front of a low bench (10 inches or so) or a couple of stacked cardio steps and squat until my butt barely touches. I think these are called box squats, or maybe that’s just what Kevin-the-trainer called them. 🙂
I did nose breakers standing up. I’ll try them tonight from the floor. Maybe standing up, too. 🙂
I have the same issue with squats as I do with lunges – knees that do not follow my will! Congratulations on Day 22!
Mimi- I haven’t, but the person who did my metabolic analysis recommended it. I may have to look into that…
Tony- I’m a big fan of Y-squats too. I really like how there are so many different ways to do them.
Cammy- Ooh that’s a fantastic idea! I like it. The reason why I’ve got the nose breakers from a seated position is just so that it targets different muscles than if they were done from standing position.
Diane- It’s TOUGH when the knees don’t work so well with them. Better to do a different exercise and not hurt yourself!