Re: FITNESS FANATICS #31- Fit to the End
Weekly Challenge #31 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 Jumping Jacks
The basic jumping jack is a good cardio and strength training exercise (30x3 times)
#2 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)
#3 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. (15x3)
#4 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)
Tue/ Thur.
#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)
#6 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)
#7 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.
#8 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)
For my Friends, who like to use an exercise ball, you can add these exercises!!!
Core crunchers
Get on your knees, bend at the waist and rest your elbows on the ball. Squeezing your abs, roll the ball forward until your upper body and thighs form a straight line. Roll back to starting position.
Basic crunches
With your feet flat on the floor, place your lower back on the ball and keep your upper body and thighs parallel to the floor. Do crunches as usual; use your abs to lift only your shoulders and upper back off the fitness ball.
Elevated push-ups
Place the front of your knees on the ball and your hands flat on the floor (your whole body should be parallel to the floor). Look down at the floor and lower your face to within a few inches of it, then push back up to the starting position.
Opposite limb extension
Lie with your stomach on the fitness ball and stabilize yourself with your toes and hands. While looking down at the floor, extend your left arm and your right leg simultaneously, hold for two seconds, and return to starting position. Repeat with the opposite arm and leg combination.
Balanced push-ups
Place your hands on top of the ball and your body at a 45-degree angle with the floor, balancing yourself on the tips of your toes. Bend at the elbows and lower your upper body to a few inches from the ball, then push yourself back up to the starting position.
Seated wall roll
Stand with your back to a wall, feet shoulder-width apart, and place the ball between the wall and your lower back. Squat, letting the ball roll along your back, until you are in a "sitting" position with your knees forming a 45-degree angle. Return to starting position.
Friday: Last Chance Workout
#1 Jumping Jacks
#2 Mountain Climbers
#3 Abdominal Crunches
#4 Side Jumps
#5 Wall Sit
#6 One-Leg Balance / Squat / Reach
#7 Push Ups
#8 Squat-Thrusts
Go through the entire routine 3 times
Saturday: Weigh in
Good Luck
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09-27-2008, 05:31 PM
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