Bozeman Hot Springs

Accountability Challenge

The intent of this challenge is not only to motivate you to get moving, but also to get the results out of your current workouts. This is the ultimate accountability challenge. You will be held accountable by your trainers, Lexie and Alex, as well as your MyZone that you can purchase, if you so choose. The goal of this challenge is to motivate you to get into the gym at least 3 times per week.

Start Date: Monday, January 18^th

Finish Date: Sunday, March 14^th

How It Works:

• Register for the challenge on Schedulicity by Monday, January 18^th to be included
  • Email lexie@bhsprings with any questions
• You will be sent an invite to join the Bozeman Hot Springs Accountability Challenge private Facebook group
  • Here we will share workouts, nutrition tips, and help to stay accountable
• Receive 3 optional full-body workouts designed to train your entire body
• There are all levels of fitness in this challenge, so this is a basic workout plan designed for everyone. Modify them how you need to if you decide to use them
• Schedule an optional 30-minute meeting with either Lexie or Alex to ask any questions, get nutrition advice, or demonstrate equipment in the gym
• Email Lexie@bhsprings.com to arrange a time

Parallel bar dips are an advanced variation of the tricep dip exercise on a bench or elevated surface. Both moves work your triceps, chest, shoulders, and arm muscles.

To perform parallel dips, you can do body weight or add extra weight during the exercise by:

• wearing a dip belt with weights attached to it
• wearing a weighted vest or a heavy backpack
• holding a dumbbell between your ankles

Weighted dips should only be performed if you already have good upper body strength and can perform the exercise with good form at body weight. If you’re new to weighted dips, try doing regular bench dips first to get the move down and build your strength or add assistance to the dip machine until you are able to perform the move at body weight.

What are the benefits of dips?

Dips help strengthen the muscles in your: chest, shoulders, triceps, upper back, and lower back.

When done correctly, weighted dips can add muscle mass to your upper body. This exercise can also help build your strength for other exercises like bench presses.

Another benefit of dips is the ability to work opposing muscle groups at once. This is due to the fact that dips are a closed kinetic chain exercise.

With kinetic chain exercises, the hands or feet are pressed against an immovable surface — in this case, parallel bars or a bench. These exercises are beneficial because they work multiple opposing muscle groups at the same time and isolate the muscles you are trying to work.

Follow these steps to do weighted dips safely and with good form.

1. Align your body in between the two parallel bars on the assisted dip machine. If you are needing assistance, make sure the assisted knee pad is in it’s upright position and place your knees on top of it. As it lowers to your starting position with your arms straight, tighten all the muscles in your body.  Hold onto the bars as you hold your body at arm’s length — arms and elbows straight and locked. Keep your head in line with your trunk, wrists in line with your forearms.
2. Inhale as you slowly start to lower your body. Let your torso move slightly forward and your elbows to flare out alongside your body’s path of travel.
3. Once you feel a stretch in your chest, and your elbows are close to a 90 degree angle or slightly less, breathe out and start to push yourself slowly back up to the starting position squeeze the triceps hard.

Repeat the movement.

The box jump workout has a lot of benefits without a lot of equipment. All you need is a stable box, your own body weight, and a few tips on how to do it.

Box jumps are one of the main exercises in plyometric training or jump training. Not only do you burn a lot of calories through the explosive movements, you also work on endurance, strength, and coordination. At the same time, you train your body’s stability and mobility. By improving these two things, you will be more flexible, faster, and more agile. This will also boost your footspeed and help your balance.

You can choose the size of the box. Generally it should come to your knees and can vary depending on your fitness level. To find out how high you can jump, start on low platforms and work your way up. This way you will build strength and confidence this way.

In box jump training you work all of your leg muscles and strengthen your core using your own body weight. Box jumps also boost endurance and improve your cardiovascular health.

Start in a low squat and stretch your arms out behind you like a ski jumper before takeoff. Now push yourself off the floor with all the strength in your legs and use your arms for momentum. Make sure to land softly with both feet fully on the box and absorb the jump with your knees. Jump or step down from the box and start again. Make sure your starting position is stable and the jumps are controlled. Be solid and confident, messy, chaotic movements increase the risk of injury.

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