Weekly Challenge #8
Mon/ Wed: Upper Body
# 1. Bicep Curls
With arms at sides and elbows held firmly against body, hold weight comfortably in hand and raise for 5 counts; lower for 5 counts. Repeat for 2 sets of 15 repetitions.
# 2. Lateral raise
With weights in hands, hold arms at 90-degree angle with weights in front. Slowly raise the elbow directly upward; then lower. Repeat for 2 sets of 10 repetitions.
# 3. Overhead press
Hold weights in hands and rise to shoulder height. Slowly press weights overhead until arms are not quite fully extended; slowly lower. Repeat for 2 sets of 15 repetitions.
# 4. Lateral fly
Hold weights in hands; raise arms up and open to the side. Bring weights together in front of the body; slowly open and bring back to sides. Repeat for 2 sets of 10 repetitions.
Tue: Core
#5. Funky Abs ( Targets abs and lower back)
Stand with feet about hip-width apart, knees slightly bent, shoulders down.
Engage abs and tilt pelvis forward so back is rounded.
Return to center and then reverse the motion -- tilt pelvis backward so butt is sticking out. Do 15 reps; 2 sets.
#6. Ballerina Twist (Targets obliques and abs.)
Sit on mat, with legs extended, toes pointed, thighs together and abs engaged.
Lean back, placing forearms on mat, palms flat, fingers forward.
Leaving left forearm on mat, lift right arm overhead and twist torso to left. Return to center. Switch arms
and twist right. Do 20 alternating reps; 2 sets.
#7.Cross-Country Abs
Stand with feet hip-width apart, knees slightly bent.
Hold a 3-pound dumbbell in each hand, arms at sides.
Twist your upper body and head to the right.
Bring your right arm straight behind you, left arm in front until it's in line with your left shoulder and thigh, rotating your chest toward the ceiling as you go while keeping hips still.
Hold for 5 seconds; return to center and repeat on the opposite side to complete the rep, moving arms in a cross-country skiing motion.
Do 12 to 15 reps.
#8. Liquid Strength Plank
Come into plank pose with your hands slightly behind shoulders; keep most of your body weight in your arms.
Bring your toes 6 inches closer to your hands so your knees are bent just above the floor.
Curl your pelvis and chin toward each other; hold for 30 seconds.
Do 3 reps; rest knees on the floor for 4 seconds between reps.
Thursday : Cardio
#9. Jumping Jacks (30x4times)
#10 Do 30 min. of any Aerobics,
For My Buddies who like to use an Exercise Ball:
Here are some workouts you can add to the Challenge every Day!!
Core crunchers (Abs and core muscles)
Get on your knees, bend at the waist and rest your elbows on the ball. Squeezing your abs, roll the ball forward until your upper body and thighs form a straight line. Roll back to starting position.10x3times
Basic crunches (Abs) With your feet flat on the floor, place your lower back on the ball, and your upper body and thighs parallel to the floor. Do crunches as usual, lifting only your shoulders and upper back off the ball, using your abs.10x3times
Elevated pushups (Pecs, shoulders, triceps, and abs)
Place the front of your knees on the ball and your hands flat on the floor (your whole body should be parallel to the floor). Look down at the floor and lower your face to within a few inches of it, then push back up to the starting position. 10x3times
Bent knee bridge (Buttocks and hamstrings)
Lie on your back with your knees bent and your heels resting on top of the ball. Spread your arms out on either side of you. Lift your butt off the floor while squeezing it, and push your hips toward the ceiling. Pause at the top of the movement, then go back to the starting position. 10X 3times
Friday: Last Chance workout!!!!!!!!!
#1. Bicep Curls
# 2. Lateral raise
# 3. Overhead press
# 4. Lateral fly
#5. Funky Abs
#6. Ballerina Twist
#7.Cross-Country Abs
#8. Liquid Strength Plank
#9. Jumping Jacks (30x4times)
#10 Do 30 min. of any Aerobics,
Go Through this entire Routine 3 times.( Not # 10)
Saturday: Weigh in
Good Luck !!!!!
04-19-2008, 09:56 AM
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