Weekly Challenges #21 Commit to be Fit
Warm up:
Camel Stretch:
Starting Position
Come to hands and knees with your hands shoulder-width apart, knees hip-width apart, abs engaged, and back flat (spine neutral).
Action
Engage your abdominals as if pulling your naval towards your spine and round your back towards the ceiling. Allow the head and neck to fall naturally between the arms.
Breathe deeply and hold for 10-30 seconds.
Special Instructions
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Keep the abdominals pulled in tightly and your pelvic bone slightly tucked under. Pull your shoulders away from your ears. This is a good compliment to the "Cat Stretch."
Standing Chest Stretch:
Starting Position
Stand tall or sit upright (not pictured). Interlace your fingers behind your back and straighten you arms.
Action
With arms straight, lift arms up behind you while keeping your back straight and your shoulders down. Keep the shoulders relaxed away from the ears.
Breathe deeply and hold for 10-30 seconds.
Special Instructions
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Straighten but do not lock elbows.
Mon/Wed.: Core ( 15x3 reps)
#1. Bicycle Crunches
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.
# 2. Seated Knee Lifts with Chair
Starting Position
Sit on edge of chair, knees bent, feet flat. Grasp sides of chair, lean back slightly.
Action
EXHALE: Pull knees toward chest as you crunch upper body forward using abs, not arms.
INHALE: Lower feet almost to floor, but don't let them touch until the end of the set.
Special Instructions
This movement should be slow and controlled. Don't let the momentum of your legs do the work for you, and don't let gravity snap your legs down as you return to the starting position.
# 3 Dumbbell Side Bends
Starting Position
Stand with feet shoulder width apart, holding dumbbells. Knees should be slightly bent.
Action
EXHALE: Bend trunk to the left to a comfortable position and hold for 2-3 seconds.
INHALE: Return to starting position and repeat to right side.
Special Instructions
Don't let your weight take you forward or backwards.
# 4 Reverse Crunch
Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest (looking diagonal towards the ceiling).
Action
EXHALE: Pull knees in toward chest and hold for 2 seconds.
INHALE: Slowly lower legs back to starting position.
Special Instructions
Don't use your momentum to swing your legs up. Try to keep the motion controlled by your abs.
TUE. / Thur. Upper body( 15x3reps)
# 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.
# 6. Dumbbell Hammer Curls
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.
# 7. Close-Arm Wall Pushups
Starting Position
Start facing wall, arms-length away, feet slightly apart, legs straight with weight on toes. Place hands on wall with pointer fingers and thumbs forming a triangle. Keep arms in line with shoulders/chest (not above or below this region).
Action
INHALE: Bend elbows about 90 degrees and lower body toward the wall without touching it.
EXHALE: Straighten arms and return to starting position to complete 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.
# 8. 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.
Friday : Last Chance Workout : ( do entire Routine 3 times 15 reps)
#1. Bicycle Crunches
# 2. Seated Knee Lifts with Chair
# 3 Dumbbell Side Bends
# 4 Reverse Crunch
# 5. Boxer
# 6. Dumbbell Hammer Curls
# 7. Close-Arm Wall Pushups
# 8. Dumbbell Chest Press
Saturday: Weigh in Day !!! GOOD LUCK 
Make sure to send your lose, gain or maintain to Kim by 12.00pm EST.
07-19-2008, 12:16 PM
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