Re: FITNESS FANATICS # 14- Lets put it in HIGH Gear
Weekly Challenge # 14 Commit to be Fit !!!!!
Start with a light warm up for a few minutes. (This can be walking, marching in place or stepping side to side. The goal of the warm up is to get your blood circulating and you body temperature rising in order to prepare for higher intensity exercise)
Mon/ Wed
#1. Squat-Thrusts
Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. (15 Reps)
#2 Push Ups
Begin in push up position, on knees or toes. Perform 4 push ups, abs in and back straight. On the 5th push up, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular push ups and 1 halfway--5 or more times.
#3 One-Leg Balance / Squat / Reach
Stand on one leg and hold it as long as you can. If this is too easy, add a slight squat motion. Still too easy? Place an object on the floor, several feet in front of you (a book, perhaps), and slowly squat down, and reach out with one arm and touch the object and slowly return to an upright position. Stay on one leg at all times. Repeat on the other leg after a minute or so. ( 15 Reps)
#4 Chair Dips
You’ll need two chairs, (or a bed and a chair or a counter, etc…) for this great tricep exercise. Place two chairs facing each other, about 3 feet apart. Sit on one chair with your hands palm down and gripping the edge of the chair. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. Do as many repetitions as you can.
#5 Wall Sit
With your back against a wall, and your feet about 2 feet away from the wall, slide down until your knees are at a 90 degree angle. Hold the position as long as you can. This is great for ski conditioning. ( 15 Reps)
Go Through this Routine 2-3 times
Tue/ Thu
#6 Jumping Jacks
The basic jumping jack is a good cardio and strength training exercise (30x3 times)
# 7 Side Jumps
Stand with feet together. Jump to the right several feet, keeping knees bent and landing in a squat position. Jump back to the left and continue jumping from side to side. Use a small object to jump over if you like (book, pillow etc...). (30x3 times)
# 8 Mountain Climbers
Start on your hands and knees and get into in a sprinter’s start position. Keep your hands on the ground and push off with your feet so you alternate floor placement (run in place) as long as you can. Be sure to keep your back straight, not arched (30x3 times)
# 9. Reverse Crunch
Lie on your back with your hands out to your sides, and bend your knees. Bring your knees toward your head until your hips come up slightly off the floor (don’t rock). Hold one second and repeat. (15Reps)x3times
# 10 Abdominal Crunches
Lie on your back with your knees bent and feet flat on the floor. Place your fingertips to the side of your head just behind your ears. Push your lower back into the floor flattening the arch and hold. Curl up slowly so both your shoulders lift off the floor a few inches. Hold for a count of 2 and return to the start position. Tip: Don’t tuck your chin to your chest; keep your head up. (15 Reps) x3times
For my Friend who likes to use an exercise ball, add these exercises
Core Exercises on the Ball:
Perform 1-3 sets of 10-16 reps of each exercise
#11 Lie on the ball with the head, neck and shoulders supported, knees bent and body in a table-top position. Lower the hips towards the floor without rolling on the ball. Squeeze the glutes to raise hips until body is in a straight line like a bridge. Hold weights on the hips for added intensity and make sure you press through the heels and not the toes.
# 12
Lie down with feet heels propped on ball. Keeping abs tight, slowly lift your hips off the floor (squeezing the glutes) until body is in a straight line. Hold for a few seconds and lower. For added intensity, lift the hips and then take one leg off the ball, hold for a moment and lower. Repeat, lifting the other leg off the ball.
Friday/ Last Chance work out
# 1 Squat-Thrusts
# 2 Push Ups
# 3 One-Leg Balance / Squat / Reach
# 4 Chair Dips
# 5 Wall Sit
# 6 Jumping Jacks
# 7 Side Jumps
# 8 Mountain Climbers
# 9.Reverse Crunches
# 10 Abdominal Crunches
Go Through this entire Routine 3 times !!!!!!!
Saturday / Weigh in
Good Luck
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05-31-2008, 02:34 PM
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