Weekly Challenges # 12 Commit to be fit!!!!!
Mon/Wed. : Sculpt Your Abs
#1 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.( 15 reps) 3 times
#2 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 and to the 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.( 3 times)
#3 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. ( 3 times)
#4 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. ( 3times)
Tue/Thurs: Butt Busting Moves
#5 Hydrants:
Step 1: Kneel on elbows and knees so that knees are directly under hips and elbows are directly under shoulders. Tighten abs and align spine. Flex right foot.
Step 2: Keeping knee bent, lift right leg upward until knee is at hip height. Hold a moment as you tighten buttocks muscles. Slowly lower to the start. Complete all reps with right leg then with left leg.
Challenge yourself: At top of movement, straighten and bend leg before lowering to start.
#6 Bridges:
Step 1: Lie on floor face-up with arms at your sides, knees bent, and feet placed hip-width apart on the floor. Lift toes up and dig heels in.
Step 2: Tighten buttocks and press heels firmly into floor as you lift hips up until your torso forms a straight line from the top of your knee to top of your shoulders. Hold for two slow counts and then slowly return to the start.
Challenge yourself: As you hold the bridge. Alternate lifting feet, 3 times each foot.
#7 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.
People, who like to use the exercise ball, you can add those exercises to any Day!!!
1.Supine Bridges With an Exercise Ball
Sit on the exercise ball with your hands on your hips or crossed on your chest.
Walk forward, gradually rolling the ball out until it supports your head and shoulders, instead of your buttocks. As you roll out, be sure to keep your weight on top of the ball.
Form a flat “tabletop” with your hips, shoulders, and knees aligned -- and your feet flat on the floor, directly under your knees.
Without moving the ball, lower and lift your hips, tightening muscles in your buttocks and backs of your thighs.
Repeat 8–15 times.
Challenge: Lie on your back with the ball under your feet and your arms on the floor, palms down. Gradually lift your back off the floor, then return to the floor with control.
2.Push-ups With an Exercise Ball
Lie face down with the exercise ball underneath your belly and your palms flat on the floor.
Use your hands to walk out to a plank position, resting the ball anywhere from your hips to your ankles. (This should be a position that provides for a challenging push-up, but allows your spine to stay aligned – with ears, shoulders, and hips in a line.)
bend your elbows to lower your upper body toward the floor, keeping your shoulders away from your ears and your abdominal muscles engaged.
Repeat 8–10 times.
Challenge: Move the ball closer to your ankles.
Advanced challenge: Perform the push-ups with your hands on the ball and toes on the floor
3.Walk-outs With an Exercise Ball
Rest your belly on the exercise ball and hands and toes on the floor. Walk out your hands to a plank position with the ball under your ankles.
Then walk back, trying to keep the ball under your body.
Repeat 6–8 times.
Challenge: Hold the plank position for a few breaths before returning.
Friday: Last Chance Workout !!!!!
#1 The Plank:
#2 The Bicycle
#3 Reverse Crunches
#4 Back Lift
#5 Hydrants:
#6 Bridges:
#7 Squats:
Go through the routine 3 times. (15 reps)
Saturday: Weigh in day !!!!
Good Luck
05-17-2008, 07:27 AM
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