Week 7

O2 MAX Prom/Summer Shape-Up Challenge Workouts

Welcome to week seven! Pat yourself on the back because you have come along way. We have only a few weeks left.

Plan to do these workouts three times this week.  Two workouts are listed below. Complete workout #12 on day one and three of working out and workout #13 on the second day. But don’t forget to do cardio. At least 30 min on the days you are not doing a workout. Jogging, biking, hiking, jump roping, the elliptical, skiing, something that gets your heart rate up.

Week 7 workout number 12

What you will need this week: towel and or mat, water, dumbbells and stability ball.

Warm yourself by jogging, biking, jumping rope or any other exercise that gets your heart rate up and body temperature elevated. Complete 4 sets of all exercises with specified repetitions. Follow exercises A1-A3 then repeat 4 times and move to next letter.

A1-Squat with alternating front lunge 16

A2-Renegade rows-10

A3-Oblique crunches on stability ball 15 each side

B1-Jumping lunges 10

B2-Side plank with hip touch 15 each side

B3-back extension on stability ball with rotation-16

C1-Burpees 10

C2-SL Dead lift 10

C3-Exercise ball sit up 15

Exercise Descriptions:

A1- Squat with alternating front lunge. Start standing with feet hips distance apart. Squat down with weight in heels and but back. After you have completed your squat lunge forward with right leg, then push back to standing position from right heel. Repeat on other leg after squat.

A2-Renegade rows. Start in upper push up position with dumbbells in hand closer to shoulder width apart, feet wider than hips distance for support. Complete a push up, at the top of a push up row the dumbbell up with elbow reaching behind back.

A3-Oblique crunches on stability ball. Lie sideways over stability ball with feet anchored on ground and hips on ball. Your legs are split with bottom foot toward the front, back foot towards the back side. Place hands behind head and crunch up sideways and release back down.

B1-Jumping lunges-Start with feet shoulder width apart, lunge onto one leg and make sure knees come to 90 degree angles. Jump up into the air and switch legs, land in opposite lunge position.

B2-Side plank with hip touch-Lie on one side of your body with feet stacked and forearm bent, perpendicular to your body. Lift hips off the ground and balance on feet and forearms. Lower your hips down to ground to barely touch and raise back up using your core. Make sure to keep feet, hips and shoulder stacked. Repeat

B3-Back extension on Stability ball with rotation. Lie over stability ball with feet anchored on baseboard of wall, wider than hips distance apart. Hands behind head, bend back using lower back to extend up and twist. (Pretend you are looking behind your shoulder)

C1-Burpees –Start standing, bend over and place hands on the ground and lower yourself into push up position. Jump your feet back, so you are in upper push up position. Next jump your feet back underneath your body and jump up with hands in the air.

C2-SL Deadlift- Start with feet shoulders width apart. Hold dumbbells in hands, palms facing thighs. Bend over at your waist keeping knees slightly bent (do not lock out knees) and back flat. Lower dumbbells down to the ground until you feel a stretch in your hamstrings. Stand back up to upright position. Repeat.

C3-Exercise ball situp- Lie face up on stability ball with lower back/but supported. Find a rail or chair to hook feet under. Place hands behind head/neck and lower yourself down toward the ground and then sit up on the ball using your abs to do the work. Make sure to breathe out when coming up and squeeze abs.

Workout number 13

This workout is designed to move through as quickly as possible. Move from one exercise to the next rest when finished rest for a couple minutes. Then repeat

You will need water, jump rope and chair, box or step to jump onto.

30 seconds mountain climbers

20 body weight squats

10 box jumps

30 sit ups

30 seconds mountain climbers

20 walking lunges

10 box jumps

30 sit ups

15 push ups

30 seconds jump rope

Repeat 2-3 times.

Exercise Descriptions:

Mountain climbers: Start in upper push up positions, and drive alternating knees up towards your chest while keeping your but low. Move your legs up quick as possible.

Squats: Stand with feet shoulder widths apart, sit back and down (as if you were to sit on a seat behind you). Keep the weight in your heels when you sit down and press up.

Box Jumps: find a box or bench and hop onto box with both feet. Make sure your whole foot lands on the box step or hop off. Repeat

Walking lunges: Start with fee shoulder width apart, step one leg out so that back knees kisses the ground and ft knee comes to 90 degree angle. (Make sure your knee does not move past your toes) step up through your heel of leg in front and step through with opposite leg.

Keep up the good work!

This week’s tip: Stretching! At the end of a workout it often feels so good just to be done. But it’s the next day when you will regret what you forgot! Don’t forget to stretch. Stretching is very important and will reduce soreness and stiffness. Make sure to always stretch warm muscles, after a workout or run in the perfect time. If you need to stretch before running, go for a few minutes to warm up your body then take a stretch break for a stretch and hit it again.