Weekly Challenges # 32 Commit to be Fit !!!!
Full Body Warm-Up
Rhythmic limbering will increase muscle core temperature and prepare the joints and muscles for the movement to come later.
Step 1
Start an easy march in place to increase blood circulation and lift the body core temperature. Repeat for 3 sets of 8 counts.
Step 2
Alternately extend each leg forward from your hip socket and touch heel to the floor, bending supporting leg at the knee, as you swing your arms rhythmically from side to side. Repeat for 3 sets of 8 counts.
Step 3
Alternately lift each knee as you raise your arms and reach toward the ceiling. Lift from the hip socket, keeping spine lifted and abdominals held in tight. Keep your weight centered into your hips over your heels. Reach one arm up and over to lengthen the waistline and back. Repeat for 3 sets of 8 counts.
Step 4
Advanced exercisers can move into an easy jog in place. Always keep your body in alignment and roll through the ball and heel of your foot. Bend your knees to absorb the shock of the impact. Intermediate and beginning exercisers can continue with an easy march. Continue for 1 to 3 minutes.
Mon/Wed: Upper Body Exercises
#1. Dumbbell Lateral Raises
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.
#2. Dumbbell Wrist Curls
Starting Position
Sit with forearms resting on your thighs or a bench. Take an underhand grip on one dumbbell, passively extending your wrists downward. Place the other hand on top of your wrist (not pictured) to hold the arm in place.
Action
EXHALE: Curl your wrist up, keeping the rest of the arm still by using your free hand.
INHALE: Slowly lower to the starting position to complete one rep. Finish all reps on this side and switch hands.
Special Instructions
Can also be done with both wrists simultaneously
#3. Modified Pushups
Starting Position
Begin by getting down on yours hands and knees with your hands just outside shoulder width and slightly forward of your shoulders. Your knees should be directly aligned with your hips. Keep your abdomen tight and your spine in a neutral position.
Action
EXHALE: Bend your elbows and lower chest to 90 degrees at the elbows.
INHALE: Push up so that your arms are straight, making sure your elbows aren’t completely locked. Try doing 2 sets of 10-12 repetitions.
Special Instructions
If you can’t go to 90 degrees at the elbow, just go to a comfortable position until you can work up to 90 degrees.
#4. 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
#5. Seated Dumbbell Triceps Extensions
Starting Position
Sit holding one dumbbell with both hands behind your neck by grasping the plate and wrapping your thumbs and pointer fingers around the hand grip.
Action
EXHALE: Extend arms straight above your head, keeping elbows next to ears.
INHALE: Lower the weight back down with contol to the starting position to complete one rep.
Special Instructions
Contract abs to avoid arching your back. Use a bench with a short back (if available) for support. Keep elbows tight near ears throughout movement and try to keep your upper arms still.
Tue./ Thurs. Lower Body
#6. Dumbbell Squat with Calf Raise
Starting Position
Squat to 90 degree at the knee, making sure to keep your knees behind the plane of your toes, bend and hips and tryto create a flat back. Hold dumbbells on the outside of each of your legs by your feet, palms facing backwards.
Action
Stand up and raise the dumbbells up toward the knees, all the way until your arms are parallel to the ground. Once your arms are at or slightly above the knee, externally rotate at the elbow so that the dumbbells are at a 90 degree angle at the angle, palms facing forward. Stabilize this position, making sure to keep the knees slightly bent. Simultaneously, come up on your toes and extend the dumbbells above your head, slightly in front of your head. Stabilize this position. Slowly lower to the starting position. Try doing 2 sets with 10-12 repetitions.
Special Instructions
The motion from the starting position to the first stabilizing position should be smooth through the ankle, knee and hip.
#7. Genie Sit
Starting Position
Kneel on a mat or rolled-up towel with feet together, knees slightly apart. Cross arms over chest.
Action
INHALE: Keep abs tight and back straight as you lean backward. Pause.
EXHALE: Lean forward to return to start.
Special Instructions
Very small movement. If your back hurts, do not lean back as far. You can also have a partner hold your feet for support.
#8. Wide Leg Squats with Dumbbell
Starting Position
Stand with feet wider than shoulders, knees slightly bent, toes turned outward. Hold a dumbbell with both hands in front of body.
Action
INHALE: Squat until thighs are nearly parallel to the floor, sticking butt out as if sitting in a chair.
EXHALE: Squeeze glutes as you straighten legs to starting position to complete one rep.
Special Instructions
Keep abs contracted. Make sure knees to not pass the line of the toes.
#9. Step-Ups
Starting Position
Begin by standing in front of the step or riser (8-12 inches tall) facing forward.
Action
Place right foot in the middle of step and step up as you balance your body for 1-2 seconds on the right leg. Your left leg should be behind your body to help stabilize your weight as it is shifting. Step down with your left leg first and continue on down with your right. Try for 2 sets of 10-12 repetitions for each leg.
Special Instructions
If you don’t feel comfortable with a riser or step height between 8-12 inches, start out at a lower height.
#10. Single Leg Squats with Toe Touch
Starting Position
Lift right foot a few inches off the floor and soften left knee. Place left hand on hip.
Action
INHALE: Squat down as far as possible, reaching right hand toward the floor. When you've squatted as far as you can comfortably, then bend from the hips to touch the ground with the right hand.
EXHALE: Squeezing glutes, and keeping back straight, rise up and straighten leg to complete one rep.
Complete all reps and switch sides.
Special Instructions
When reaching toward toe, concentrate on bending knee into a lunge rather than bending over from the waist/hips
Friday: Last Chance workout :
Do the entire routine 3 times (12 reps)
#1. Dumbbell Lateral Raises
#2. Dumbbell Wrist Curls
#3. Modified Pushups
#4. Close-Arm Wall Pushups
#5. Seated Dumbbell Triceps Extensions
#6. Dumbbell Squat with Calf Raise
#7. Genie Sit
#8. Wide Leg Squats with Dumbbell
#9. Step-Ups
#10. Single Leg Squats with Toe Touch
Saturday: Weigh in
Good Luck 
10-04-2008, 09:03 AM
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