Challenges for this week are as follows:
Monday:
Step Ups
2 sets of 15
Starting Position
Begin by standing in front of the step or riser (8-12 inches tall) facing forward.
Action
Place right foot in the middle of step and step up as you balance your body for 1-2 seconds on the right leg. Your left leg should be behind your body to help stabilize your weight as it is shifting. Step down with your left leg first and continue on down with your right. Try for 2 sets of 10-12 repetitions for each leg.
Special Instructions
If you don’t feel comfortable with a riser or step height between 8-12 inches, start out at a lower height.
Muscles Worked: Quads, Glutes, Calves
Skater Squats
2 sets of 15
Starting Position
Stand with feet shoulder-width apart, hands on hips or behind back.
Action
Squat down slightly, bending from the knees, keeping abs tight.
EXHALE: Lift left leg to side as you bend right knee to squat. Hold for 1-3 counts.
INHALE: Bring leg back to center (keeping legs bent in the squat position). Straighten legs to come out of the squat.
Repeat on opposite side for one rep.
Special Instructions
Don't let knee of squatting leg go past toes. Lean slightly forward. Hold a chair or wall for balance if necessary.
Muscles Worked: Quads, Glutes, Hips, Outer thigh
Tuesday
Forward Lunges
3 sets of 15
Starting Position
Stand with your feet about 6 inches apart from each other toes pointed forward.
Action
INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.
EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set.
Special Instructions
Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary.
Muscles Worked: Quads, Glutes
Hip Flexor
3 sets of 15
Starting Position
Stand with feet slightly apart, toes forward, hands on hips or one hand on a wall/chair for support. Shift weight to right leg, keeping knee slightly bent and spine straight.
Action
EXHALE: Gradually lift the left leg, keeping it bent at 90 degrees. Lift knee as high as possible, trying to get thigh parallel to floor or higher. Hold here for 2 counts.
INHALE: Slowly lower leg to ground without letting foot rest on the floor. Complete all reps and switch sides.
Special Instructions
Make sure you aren't leaning back when lifting leg. Also, try to make the entire movement very slow and controlled.
Muscles Worked: Hips, Upper Thigh, Glute
Wednesday:
Wall Pushups
2 sets of 15
Starting Position
Start facing wall, arms length away, feet slightly apart, legs straight (but knees not locked). Place hands onto wall, slightly wider than shoulder-width apart.
Action
EXHALE: Keeping head in neutral position, bend elbows to lower head/chest toward wall, coming as close as you can to it but not touching it.
INHALE: Straighten arms and return to starting position for one rep.
Special Instructions
The further your feet are away from the wall, the more difficult this exercise will be. Also be sure not to lock knees or elbows.
Muscles Worked: Chest, Triceps, Shoulders
Boxer
2 sets of 15
Starting Position
Stand with feet hip-width apart, knees bent, torso almost parallel to floor. Hug elbows to sides, hands near chest.
Action
EXHALE: Extend left arm forward (palm down), right arm back (palm up).
INHALE: Hug arms in.
Repeat, switching arms.
Special Instructions
Keep back flat and arms parallel to the floor, head in a neutral position looking at the ground.
Muscles Worked: Upper back, shoulders
Thursday:
Standing Side Bend w/Towel
2 sets of 15
Starting Position
Stand with legs hip-width apart, knees slightly bent. Holding ends of a rolled-up towel, extend arms overhead in a V formation.
Action
Lift up and out of your rib cage and reach about 10 degrees to the left without moving your lower body. Return to start. Bend to opposite side to complete one rep.
Special Instructions
Concentrate on bending from the waist, and letting your upper body/arms follow.
Muscles Worked: Obliques
Seated Knee Lifts w/Chair
2 sets of 15
Starting Position
Sit on edge of chair, knees bent, feet flat. Grasp sides of chair, lean back slightly.
Action
EXHALE: Pull knees toward chest as you crunch upper body forward using abs, not arms.
INHALE: Lower feet almost to floor, but don't let them touch until the end of the set.
Special Instructions
This movement should be slow and controlled. Don't let the momentum of your legs do the work for you, and don't let gravity snap your legs down as you return to the starting position.
Muscles Worked: Abs
Friday:
Superman
2 sets of 15
Starting Position
Lie facedown on the floor, legs together and straight, arms straight and extended above your head. Keep your head/neck in a neutral position.
Action
Keeping limbs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body. Hold for a slow 30 counts.
Special Instructions
Don't hold your breath! Try to keep breathing steady and even. Make it easier: Hold for fewer counts and don't raise legs/arms quite as high. Change it up: Lower to the ground to complete one rep and do a 2-3 sets.
Muscles Worked: Lower back
Crunches
50 Crunches
Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).
Action
EXHALE: Raise your chest until your shoulder blades lift off the floor.
INHALE: Slowly lower back to floor.
Special Instructions
Don't use your hands and arms to help lift you up - use abdominals and hips.
Muscles Worked: Abs
Saturday:
1. Weigh In Friday or Early Morning Saturday (Get your weight to Kim)
2. Any Exercise of your choice. Let's go Hot Rods we can do this.
01-27-2008, 01:53 AM
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