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Re: FITNESS FANATICS # 13- Lets GET With IT
Weekly challenges # 13
*Warm up. Always take a few minutes to heat your body temperature (i.e. march in place, walk on the treadmill, etc…) because stretching cold muscles can cause injury.
*You should allow 10 to 15 minutes for a good stretch session after each workout.
Easy Normal Stretch
1. Stand with your feet shoulder-width apart, one foot extended half a step forward.
2. Keeping the front leg straight, bend your rear leg, resting both hands on the bent thigh.
3. Slowly exhale, aiming to tilt both buttocks upward, keeping the front leg straight, and both feet flat on the floor, pointing forward.
4. Inhale slowly, and relax from this stretching exercise. Repeat the stretch again, this time beginning with the toes of the front foot raised toward the ceiling, but keeping the heel on the floor.
Mon. / Wed.
#1. Modified Pushups
Starting Position
Begin by getting down on yours hands and knees with your hands just outside shoulder width and slightly forward of your shoulders. Your knees should be directly aligned with your hips. Keep your abdomen tight and your spine in a neutral position.
Action
EXHALE: Bend your elbows and lower chest to 90 degrees at the elbows.
INHALE: Push up so that your arms are straight, making sure your elbows aren’t completely locked. Try doing 2 sets of 10-12 repetitions.
Special Instructions
If you can’t go to 90 degrees at the elbow, just go to a comfortable position until you can work up to 90 degrees. (15 repsx3)
#2. Seated Dumbbell Rows
Starting Position
Begin by sitting on the floor, leaning back slightly with knees bent and feet on the ground. Hold the dumbbells out in front of your body with your arms straight and palms facing inward, so the dumbbells are at 90 degrees.
Action
Bring dumbbells in towards your body at chest level as you squeeze your elbows behind your back as far as possible. Return to starting position. Try doing 2 sets with 10-12 repetitions.
Special Instructions
Keep elbows in towards the body, but not completely against the body, as you go through the movement.(15repsx3)
#3. Dumbbell Chest Press
Starting Position
Lie flat on bench with feet on flat on floor , arms extended upward, holding dumbbells with an overhand grip.
Action
INHALE: Lower dumbbells to chest level, bending elbows and rotating forearms to bring your hands into pronation (palms facing legs).
EXHALE:Press dumbbells back up until arms are straight (but elbows do not lock). Do an isometric contraction to isolate the upper pecs.
Lower and repeat for one rep.
Special Instructions
Keep spine in a neutral position. Don't lift head off the bench during exercise. If your lower back comes up from the bench at all during the movement, then raise your legs (bent) into the air to keep the back flat throughout the entire movement.(15repsx3)
#4. Wall Pushups
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.(15 repsx3)
#5. Boxer
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.(15repsx3)
Tue. / Wed. Lower Body Exercises / Core Exercises
#6. Squats
Starting Position
Begin this exercise by standing with your feet wider than shoulder width apart and your toes pointed forward.
Action
INHALE: Slowly lower your body and remember to bend slightly at your hips. Keep your weight back on your heels and your back as upright as possible. Make sure your knees don’t cross the plane of your toes.
EXHALE: Straighten legs and come up to the starting position to complete one rep.
Special Instructions
Do not go past 90 degrees at the bend in your knees because this causes additional stress on your joints. If you feel pain in your knees, just go down to where you don't feel pain and come back up. If you have difficulty performing this exercise you can also use a chair or wall to help with balance and the movement until you build sufficient strength.(15repsx3)
#7. Modified Lunges
Starting Position
Begin this exercise by standing with your feet six inches apart and toes pointed forward.
Action
Take a normal step forward with your right leg, making sure to put most of your weight on your front leg. (The step is smaller than one you would make for a forward lunge). Slowly lower your body, bending slightly at the hips, until both knees are at approximately 90 degrees. Make sure to keep your weight on your heels so that your knees don’t go over the plane of your toes. Push off with your right foot to return to the starting position. Try doing 2 sets of 10 – 12 repetitions for each leg.
Special Instructions
Keep your back as upright as possible. If you want to modify it even more, don’t go down as far. Make sure your knees don’t go inward or outward during the movement – keep them facing forward.(15repsx3)
# 8. 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.(15repsx3)
# 9. Superman
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. (15repsx3)
# 10. Bridge-Ups
Starting Position
Begin seated on floor, knees bent, feet flat, arms bent with hands on floor below shoulders.
Action
EXHALE: Straighten arms (don't lock elbows), allowing butt/hips to rise off of ground until your body from your head to your knees is in a straight line parallel to the floor. Hold for 2 counts.
INHALE: Return to starting position for one rep.
Special Instructions
Keep glutes squeezed and tailbone tucked in. Tighten abs to help straighten body. At highest position, knees should be bent at 90 degrees.(15repsx3)
Ball exercises:
Use any Day!!!
Bridge-Ups
Starting Position
Begin seated on floor, knees bent, feet flat, arms bent with hands on floor below shoulders.
Action
EXHALE: Straighten arms (don't lock elbows), allowing butt/hips to rise off of ground until your body from your head to your knees is in a straight line parallel to the floor. Hold for 2 counts.
INHALE: Return to starting position for one rep.
Special Instructions
Keep glutes squeezed and tailbone tucked in. Tighten abs to help straighten body. At highest position, knees should be bent at 90 degrees.
One-Arm Dumbbell Rows with Ball
Starting Position
Begin this exercise by placing one hand on Swiss ball, standing with the same side leg behind the Swiss ball. The opposite hand is holding a dumbbell with your palms facing inward. The opposite leg is held off the floor approximately 12 inches. Bend at the hips so that you create a flat back. Your spine should be in a neutral position.
Action
Pull dumbbell straight up to the side of your chest, keeping arm close to your side. Slowly lower to starting position but don’t let the dumbbell touch the floor. Try doing 2 sets with 10-12 repetitions for each arm.
Special Instructions
This exercise works on your stabilizers to help create better balance.
Hamstring Flexion with Ball Starting Position
Begin this exercise by lying flat on your back with a Swiss ball under your heels. Place your arms straight out to your side for support. Keep your feet flexed, digging your heels into the ball.
Action
Do not use your arms at any point, and keep your hips/glutes flat on the ground.
EXHALE: Roll the ball in towards your body using your heels.
INHALE: Slowly return to start to complete one rep.
Special Instructions
When rolling the ball in towards your body, make sure not to lift your pelvis towards the ceiling. Your hips should stay in the same position – this will force you to use your hamstrings. Concentrate on pressing the ball into the floor with your heels.
Crunches with Ball
Starting Position
Begin by sitting on top of the Swiss ball. Roll in the direction your head is pointed until your lower back is supported by the curve of the ball. You can either cross your arms over your chest or place your hands behind your ears. Do not put them behind the head or clasp them together behind your head.
Action
EXHALE: Crunch forward, using your abdominals, until you are at approximately a 45 degree angle to the ball. Keep you neck in a neutral position.
INHALE: Lower yourself back to the starting position, where your head wraps back around the ball. Try doing 2 sets of 15 crunches.
Special Instructions
Keep space in-between your chin and chest, so your spine stays in a neutral position. Balance yourself on the ball with as much upper body weight off the ball as possible without falling over backwards.
Friday: LAST CHANCE WORKOUT!!!!!
# 1. Modified Pushups
#2. Seated Dumbbell Rows
#3. Dumbbell Chest Press
#4. Wall Pushups
#5. Boxer
#6. Squats
#7. Modified Lunges
# 8. Crunches
# 9. Superman
# 10. Bridge-Ups
Go through entire routine 3 times ( 20 reps)
Saturday: Weigh in Day !!!!
Good Luck!!!!!!!!!!
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05-24-2008, 12:55 PM
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Nichol
so... keep a spot open for me lol. 
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