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Re: Fitness Fanatics # 18- Hot Hot Hot
Weekly Challenges # 18 commit to be fit
Mon. / Wed.
#1. Alternating Dumbbell Biceps Curls ( 20X3 Reps)
Starting Position
Stand with feet slightly apart, knees slightly bent, abs tight. Grasp a dumbbell in each hand with an underhand grip. Lock elbows into the side of your torso and rest weights in your hand, on the front of the thigh. Action
INHALE: Curl one dumbbell to your shoulder.
EXHALE: Lower dumbbell to starting position, then curl the dumbbell in your opposite hand.
One curl on each side equals one rep.
Special Instructions: Keeping abs tight will help protect your lower back. If your body leans backward as your curl up the weight, then the weight is too heavy. Keep elbows pressed into your sides for support and to isolate the biceps. This exercise can also be done in a seated position.
#2. Dumbbell Chest Press (20x3 Reps)
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.
#3. Dumbbell Hammer Curls (20x3 Reps)
Starting Position
Stand or sit, grasping a dumbbell in each hand with your palms facing inward.
Action
EXHALE: Curl the dumbbells to your shoulders (alternating arms or simultaneously).
INHALE: Lower the weight slowly to the starting position to complete one rep.
Special Instructions
Make sure upper body is stable and you are not leaning back with each curl. Unlike a standard biceps curl, your palms are facing inward throughout the movement. Keep elbows in at your sides.
#4. Dumbbell Lateral Raises (20x3Reps)
Starting Position
Stand with feet slightly apart, back straight, arms hanging at your sides. Hold a dumbbell in each hand, palms facing inward.
Action
EXHALE: Raise the dumbbells at your sides to shoulder level, keeping elbows slightly bent.
INHALE: Lower slowly with control to the starting position to complete one rep.
Special Instructions
Do not let the momentum of your swinging arms do all the work-- keep the movement controlled. Be sure you are not leaning back when lifting the weights.
#5. Dumbbell Shrugs
Starting Position
Begin by standing with your feet shoulder width apart and your knees slightly bent. Hold the dumbbells to your side with your palms facing inward.
Action
EXHALE: Slowly lift your shoulders straight up, keeping your arms straight. Hold for 1-2 seconds.
INHALE: Slowly lower down to starting position. Try doing 2 sets of 10-12 repetitions.
Special Instructions
Do not roll your shoulders
Tue. / Thur.
#6. Dumbbell Crunches (20x3 Reps)
Starting Position
Lie on the floor or a mat on your back, with knees bent. Grasp a lightweight dumbbell in two hands, palms facing out, arms extended straight into the air above your shoulders . Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling)
Action
EXHALE: Slowly curl head, shoulders, and upper body off the ground, reaching the dumbbell towards the ceiling. Try to reach higher than your feet.
INHALE: Slowly return to start to complete one rep.
Special Instructions
Use abdominals and hips (not your shoulders) to lift the weight. Keep abs contracted (pull navel towards spine) throughout entire movement.
# 7. Back Extension ( 20x3 Reps)
Starting Position
Lie facedown, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position.
Action
EXHALE: Lift the upper body (chest, shoulders) off of the ground, "crunching" towards the hips. Hold for 1-2 counts at highest position.
INHALE: Slowly lower with control to start to complete one rep.
Special Instructions
This is a very small movement-- don't move further than you can naturally and easily. Keep legs squeezed together, hips on floor. There should be no movement from your hips to your toes.
# 8. Standing Side Bend with Towel (20x3 reps)
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.
# 9. Hip Flexor & Extension(20x3reps)
Starting Position
Stand with feel 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: Slowly lift the left leg, keeping it bent until thigh is parallel with floor. From here, extend leg straight out from the knee until entire leg is parallel to floor and straight.
INHALE: Slowly and with control, lower entire leg down to the ground, keeping it straight. Repeat for all reps and switch sides.
Special Instructions
If you can't lift leg parallel to floor, lift as high as you can and complete exercises at this level.
# 10. Bicycle Crunches (20x3reps)
Starting Position
Begin by lying on your back, placing your hands behind your ears. Do not put your hands clasped behind your head. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle.
Action
Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee is closer to your body, reach your left elbow to it. Try performing the exercise for 60 seconds in 2 sets.
Ball exercises: You can add to any Day!!!
* Chest Flys on Ball
Starting Position
You will need two Swiss balls. Bring both balls together, side by side. Place one of your lower arms on each ball. Your body should be approximately at a 45 degree angle with normal curvature of your lower back.
Action
Roll the balls outward, allowing your arms to open up. Continue until you feel you have reached a comfortable range of motion. Squeeze your arms back together, bringing the balls back to their original position. Try doing 2 sets with 10-12 repetitions.
•Dumbbell Chest Press on Ball
Starting Position
Start from a seated position on the Swiss ball. Slowly walk out until your head and shoulders are supported by the ball (not pictured). Your feet should be slightly further than hip width apart. Start with the dumbbells at a 90 degree angle at your elbow, palms facing away from your body.
Action
EXHALE: Extend both arms up and in slowly above your chest, until the dumbbells touch each other.
INHALE: Slowly lower back to the starting position.
Special Instructions
Make sure to keep your core tight, keeping your hips from sagging.
* Clamshell Crunch with Ball
Starting Position
Sit on a mat and place a stability ball between your legs (at your calves/ankles). Squeezing the ball in place, lie back onto the floor, keeping your feet just off the ground, knees bent. Make sure your lower back stays planted and your abs are tight. Place your hands lightly behind your ears in a crunch position.
Action
EXHALE: Simultaneously lift your shoulders off the ground and your knees into your chest to perfom a double crunch.
INHALE: Slowly return to start to complete one rep.
Special Instructions
Don't let momentum swing your knees up for you. Be sure your hands are not lifting your upper body-- concentrate on using abs.
*Wheelbarrow Walk with Ball
Starting Position
Start behind the ball, place your midsection on the ball and roll forward until your hands reach the floor just below your shoulders.
Action
Slowly walk out with your hands until the ball moves towards your toes. Only walk out as far as you are comfortable (either to your hips, knees, or ankles). Once you've reached your point of comfort, slowly walk back to the starting position, breathing steadily throughout.
Special Instructions
Keep your core strong by not dropping your hips. Your body should be as straight as possible.
FRIDAY: LAST CHANCE WORKOUT !!!!!!
#1. Alternating Dumbbell Biceps Curls
#2. Dumbbell Chest Press
#3. Dumbbell Hammer Curls
#4. Dumbbell Lateral Raises
#5. Dumbbell Shrugs
#6. Dumbbell Crunches
# 7. Back Extension
# 8. Standing Side Bend with Towel
# 9. Hip Flexor & Extension
# 10. Bicycle Crunches
WEDNESDAY: WEIGH IN DAY !!!! GOOD LUCK !!
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06-28-2008, 08:39 AM
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