Welcome to the O2 MAX Prom/summer Shape-Up Challenge. 

 Click to view The Challenge video

WEEK # 1 WORKOUT

For the next 10 weeks we will be posting workouts that you can follow along with.

Make sure to warm up 5-10 minutes before beginning exercises. You can do this by jumping rope, biking, jogging, and jumping jacks, basically anything that increases your heart rate and raises your body temperature.

You should try to workout 3 times a week, with a day of rest between each of these. You can do cardio on any day you like.

Here are the workouts for this week that will get your body in the mode of working out. If you have never worked out before take it slow, if you feel like its too much, back off and slow down.

This first week will not require much equipment. You will need a towel, water, chair, and medicine ball or something that weighs 4to 6lbs (find a weight that challenges you a little bit)

Day 1 & 3 workout:

This is a total body routine to engage all muscle groups.

Pair the two matching letter exercises together, do 1 set directly followed by another, take a small break then repeat. When finished move onto the next letter.

A-1 BODY WEIGHT SQUATS 2×10 reps

A-2 PUSH UPS 2×10 reps

B-1 BASIC FLOOR CRUNCH 2×20 reps

B-2 FRONT MEDICINE BALL RAISE 2×10 reps

C-1 CHAIR STEPS 2×10 reps (each leg)

C-2 CHAIR DIPS 2×10 reps

Description of exercises:

A-1 BODY WEIGHT SQUATS for legs: 2 sets of 10 repetitions

Stand with your feet hips distance apart with a chair behind you, put your bottom backwards as if you were going to sit down, but just touch your bottom down on the chair and stand right back up. When sitting down try to keep the majority of the weight into your heels and push through them to stand back up.

A-2 PUSH UPS for chest and arms: 2 sets of 10 repetitions.

Place your hands a little wider than shoulder with apart at chest level. Start with your arms straight; keep your abs in tight, and your body level so as not to let your hips sag or your butt stick up. Slowly lower yourself to the ground and push back up to starting position. If these are too challenging on your toes, place your knees on the ground to

modify.

B-1 BASIC FLOOR CRUNCHES for abdominals and core strength: 2 sets of 20

Lay on the ground with your feet flat on the ground, hands behind your head-keeping your chin tucked, raise your shoulder blades off the ground while engaging you’re abs and lower down slowly. Repeat 20 times.

B-2 FRONT MEDICINE BALL RAISES for shoulders: 2 sets of 10

Standing with feet shoulder width a part place the medicine ball in you hand with arms extended straight out. Raise the ball up above your head and back down until your arms and ball come close to your legs. Repeat 10 times.

C-1 CHAIR STEP UPS works legs: 2 sets of 10 each leg

Stand in front of the chair or bench(if chair to high, find a lower surface) step up onto the chair and balance on 1 leg, raising your opposite knee as high as you can and keep your chest up and shoulder back, abs held in tight. When finished with one leg, switch to the next.

C-2 CHAIR DIPS works triceps and shoulders: 2 sets of 10

Sit on the edge of a chair, place your palms on the edge of the chair with fingers pointed forward, elbow straight back (make sure not to flair elbows out to the side), place your feet flat on the floor and move your bottom off of the chair. Keep it close to chair and lower your body down slowly by bending at your elbows, push yourself back up to straight arms by pushing through your hands.

Workout #2

This workout is designed to get your heart rate up and burn calories. It is more cardiovascular demanding than workouts 1 and 3. Move through this workout as quickly as you can, working to keep your heart rate up.

1-400 meter (¼ mile) run-outside or on treadmill-if you don’t have a treadmill, run for about 2 min

5-squat jumps-squat down, then when you come back up jump with hands in the air.

10-lateral hops-roll towel up (back and over = one)

20-walking lunges holding medicine ball

30-sit ups-lie on the ground, feet flat on the floor, hands behind head. Sit up all the way.

400 meter run (¼ mile) –if no treadmill run for about 2 min

20-walking lunges holding medicine ball

10- Lateral hops-over towel (back and over = one) jumps-squat down, then when you come back up jump with hands in the air.

5- squat jumps

400meter run (¼ mile)

Good luck with your workout and don’t forget to reply to this post in the Comments — for every post you write, your name will be entered into the drawing for some terrific prizes!