Re: Fitness Fanatics # 28- Our Spirits Are High
Weekly Challenges # 28 Commit to be Fit !!!!!
Make sure to warm up, before beginning your workout!!
Mon/Wed :
#1. bicycle kick (3x15reps)
1 Lie on your back, and bend your knees at 90 degrees so that your thighs are pointing toward the ceiling. Place your hands behind your ears.
2 Pump your legs back and forth, as if riding a bicycle. Simultaneously, rotate your torso from side to side by moving an armpit, but not elbow, up toward the opposite knee.
#2. Situp(3x15reps)
1 With your feet anchored under a sturdy object, lie with your knees bent. Then, fold your arms across your chest or just hold your hands behind your ears.
2 Use your abs to flex your spine and slowly lift your upper body. Finally, roll back down, slowly and with control. Repeat as desired.
# 3. Prone Cobra(3x15reps)
1 Lie face down on the floor with your arms beside your hips and your palms facing up. Activate your core muscles by drawing your abdominals toward your spine and squeezing your gluteals.
2 Slowly exhale and lift your chest off the floor and your arms up and backward toward your hips. Rotate your thumbs toward the ceiling as you carry out the movement.
3 Pause at the top of the movement for two seconds, then return to the start position.
# 4. Reverse Crunch(3x15reps)
1 Lie on your back on the floor and raise your head and upper shoulders off the mat slightly. Lace your fingers from both hands together behind your inclined head for support while keeping your elbows wide apart. Do NOT bend your head toward your chest, keep it perpendicular to your torso but bend your knees 90 degrees, and raise your feet 1-2 inches off of the floor.
2 Then, lift your knees in a smooth arc toward your head while keeping everything else as still as possible. Once your knees are directly above your upper abdomen, pause, contract the abs, and then lower your feet back down slowly in reverse. Do not let them touch the floor though and ensure you continue to maintain tension in your abdominal muscles.
Tue./Thurs.
# 5. Single-Arm External Rotation(3x15reps)
1 Lie on your left side, and bend your arm and rest your head on your left hand as shown.
2 Holding a light dumbbell in your right hand, bend your right arm 90 degrees and tuck your upper arm against your right side.
3 Let the weight hang in front of your midsection. Keep your upper arm still, and slowly rotate your forearm until it points toward the ceiling. Then rotate your forearm back to the starting position.
# 6. Weighted Pushup(3x15reps)
1 Go into the standard pushup position, with hands beneath your shoulders. This time though, ask a partner to place a weight plate on your back, between your shoulder blades.
2 Keep your body straight as you lower yourself by bending your elbows until your chest touches the floor.
3 Pause, then push yourself up.
# 7. Dumbbell Barbell Lunge(3x15reps)
1 Stand tall with your feet hip-distance apart and grasp a dumbbell in each hand with your palms facing inward; make sure that your toes face forward.
2 Slowly inhale and step one leg forward, keeping your knee above your ankle and dropping the knee of your rear leg toward the floor. Stop the movement when the rear knee is 2 to 3 inches (5 to 7.5 centimeters) from the floor.
3 Exhale and push yourself back to the starting position off your front leg.
4 Repeat for the desired number of repetitions, then repeat the exercise stepping your other leg forward.
# 8. Single-Leg Standing Calf Raise(3x15reps)
1 With your left hand, hold a dumbbell and stand on a step or block. For balance, place your right hand on something for balance (either a wall or a weight stack for example). Then, cross your right foot behind your left ankle and balance yourself on the ball of your left foot.
2 Lower your left heel to your full extend, pause for a few seconds, then lift it once more as high as possible. Finish the set with your left leg, and then repeat with your right foot while holding the dumbbell in your right hand.
Friday: Last Chance work out:
#1. bicycle kick
#2. Sit-up
# 3. Prone Cobra
# 4. Reverse Crunch
# 5. Single-Arm External Rotation
# 6. Weighted Pushup
# 7. Dumbbell Barbell Lunge
# 8. Single-Leg Standing Calf Raise
Go through entire routine 3 times (15 reps)
Saturday: Weigh in !!!!!!!
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09-06-2008, 10:45 AM
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