Fitness Fanatics
Weekly Challenge # 22 Commit to be fit!!!!

15 min. warm up (Jump Robe,Jumping Jacks, running in Place……)

Mon. / Wed. UPPER BODY (20reps x3)

# 1. Chair Dips:
Step 1: Sit on the edge of a sturdy chair with legs together, knees bent, toes lifted and heels digging into floor. Firmly grasp sides of chair seat, straighten arms and slide butt just off the front of the chair so that your upper body is pointing straight down.
Step 2: Bend elbows and lower body in a straight line. When upper arms are parallel to the floor, push back up to start.
Challenge yourself: Rather than doing in a "seated" position, straighten out your legs and balance on your heels.

# 2. Shoulder Press
Step 1: Hold a dumbbell in each hand and sit up tall on a chair that has firm back support. Place feet on floor hip-width apart. With palms forward, bend elbows and raise the dumbbells up so that they are level with your ears. Pull abdominals in so there is a slight gap between the small of your back and the bench.
Step 2: Straighten arms up without locking elbows then slowly lower to start.
Challenge yourself: Do the move with the right arm only, and then left.

#3. Lateral Raise
Step 1: Hold a dumbbell in each hand with your palms facing in, arms straight down at your sides. Stand tall with feet hip-width apart.
Step 2: Lift your arms up and out to the sides in an arc-like path until your hands are at shoulder level (like you're airing out your arm pits). Slowly lower to the start.
Challenge yourself: Hold for two counts at the top of the movement before lowering.

#4. Front Raises
Step 1: Hold a dumbbell in each hand, arms down at sides, palms facing in, and stand up tall with feet hip-width apart.
Step 2: Raise right arm up and forward to shoulder height and then lower to start. Repeat with left arm. Continue alternating to complete the set.
Challenge yourself: Do all reps with right arm, then left.

#5. Pullover
Step 1: Holding a dumbbell with both hands, lie on floor with feet flat on the floor, hip-width apart and arms held straight up directly over shoulders. Turn palms up so that one end of the dumbbell is resting in the gap between palms and the other end is hanging down over face. Bend elbows slightly.
Step 2: Keeping arms in same position, move from shoulders and lower weight behind you until end of dumbbell is an inch or so from floor. Pull up to start.
Challenge yourself: Prop your upper body up on several large pillows to increase the range of motion of the exercise.

Tue./ Thur. LOWER BODY (20 reps x3)

#6. Squats:
Step 1: Stand tall with feet hip-width apart, weight slightly back on heels, and place your hands on your hips.
Step 2: Sit back and down, as if you're sitting into a chair directly behind you until thighs are parallel to floor then stand back up to start. Don't allow knees to shoot forward of toes. Stand back up to start without fully locking knees.
Challenge yourself: "Pulse" three times at the bottom of the movement before standing up to start.

#7. Reverse Crunch:
Step 1: Lie on your back with your legs up off the floor directly over hips and legs extended upward. Place your hands behind your head.
Step 2: Pull your abs in and keep your neck and shoulders relaxed as you lift your tail bone about an inch up off the floor. Lower to start. Repeat 8 to 15 times.
Challenge yourself: As you lift, roll your hips back slightly so that your knees move a few inches towards your chest.

#8. The Bicycle:
Step 1: Lie on your back, place your hands behind your head and hold elbows out to the sides but rounded slightly in. Bend your right knee into your chest and extend left leg up at a 45-degree angle to the floor. Curl up andtothe side so that left shoulder moves towards right knee.
Step 2: Twist to the left as you straighten your right leg and bend your left leg. Hold a moment before moving into the next repetition. Do 8 to 15 reps on each side.
Challenge yourself: Add 3 short "pulses" to each rep by moving your shoulder, rather than your elbow, towards your knee.

#9. Back Lift:
Step 1: Lie on the floor with your arms and legs out straight, forehead resting on the floor, abs pulled in tight.
Step 2: Lift your right arm and left leg off the floor, hold five counts then repeat with the other side. Continue slowly alternating for a total of 5 reps each side.
Challenge yourself: Move arms and legs quickly as if you were swimming through the water. Do 20 to 30 reps per side.

#10. The Plank:
Step 1: Position yourself on your elbows and knees while keeping your fists together.
Step 2: Keeping torso straight, extend legs out straight so you are balanced on toes and elbows. Pull abs inward and hold for 10 slow counts. Repeat a total of three times.
Challenge yourself: Build up to 30 slow counts.

FRIDAY: LAST CHANCE WORKOUT!!!!
( do entire routine 3 times 15 reps)
# 1. Chair Dips
# 2. Shoulder Press
#3. Lateral Raise
#4. Front Raises
#5. Pullover
#6. Squats
#7. Reverse Crunch:
#8. The Bicycle:
#9. Back Lift
#10. The Plank

SATURDAY: WEIGH IN
GOOD LUCK, GO FITNESS FANATICS!!!