Week 8 O2 MAX Prom/Summer Shape-Up Challenge Workouts 

Congratulations, you have made it to week eight. If you have been keeping up with the workouts, you have been training for almost 2 months now.  We need to kick it up and really get things moving. You should be active 5 or 6 days out of the week. 3 days being these workouts, and an additional 2-3 days of cardio on the days you are not working on challenge workouts.

Week 8 workout #14

What you’ll need:

Towel or mat, water, dumbbells, stability ball, chair or step.

Warm yourself by jogging, biking, jumping rope or any other exercise that gets your heart rate up and body temperature elevated. Complete 3 sets of all exercises with specified repetitions. Follow exercises A1-A2 then repeat 3 times and move to next letter.

A1-Reverse lunge with 1 arms overhead dumbbell press 15 reps each leg

A2-Push-ups on dumbbells 15 reps

A3-Crunches on floor dumbbell over head 30 reps 

B1-Step-up with dumbbells 15 each leg

B2-Stability ball chest press 20 reps

B3-Bent over dumbbell row 20 

C1-Walking lunges with db curls 20 strides

C2-Plank w/hip rotation touch 30 1side touch = 1

C3-Reverse crunches 20

Exercise Descriptions: 

A1- Reverse lunge with 1 arm overhead dumbbell press. Start standing with feet hip width apart. Hold dumbbell in each hand. Start on right side by placing right dumbbell at shoulder height; lunge backward with left leg while pushing up right dumbbell into shoulder press. Repeat all reps on one side, then switch.

A2 Push-ups on dumbbells- Start in push up positions, hands just wider than shoulder width apart and dumbbell in each hand.  Slowly lower body down and push back up making sure to keep body level.

A3-Crunchers on Floor, dumbbell overhead. Lie down face up on towel or mat, feet hips distance apart, flat on the floor. Hold dumbbell in the air above your head and sit up while raising dumbbell to the ceiling.

B1-Step ups holding dumbbells.  Hold dumbbells in both hands. Standing in front of bench or chair step up with one foot, making sure heel is planted when stepping up. 

B2-Stability ball chest press- Start lying face up on stability ball with head and neck supported, use your core muscles to hold up for hips, flat back.   Hold dumbbells in hands with palms facing away from you. Push dumbbells up to the ceiling making sure that elbows bend into 90 degree angle when lowing back down.

B3-Bent over dumbbell row.  Stand with feet hips distance apart. Bend over at waist, making sure to keep back flat and knees slightly bent. Hold dumbbells in both hands and bend elbows  to pull dumbbells closer to  you while squeezing shoulder blades together.

C1-Walking lunges with db curls. Lunge onto right leg so that both knees come to 90 degree angles, back knee kisses the ground. While lunging curl both dumbbells simultaneously.

C2-Plank w/hip rotation touch.  Lie on the ground with forearms and toes touching only, keeping your body as flat as possible rotate side to side, hips touching floor.

C3-Reverse crunches. Lie face up on the ground, start with feet flat on the floor ankles crossed. Use your abdominals to lift your hips off the ground, making sure not to kick your legs into the air. Slowly lower back down and repeat. You can place your hands on your side palms face down for a bit of leverage.

Workout 15-Repeat

Complete exercises 1-5 and repeat 5 times!

This is a lot of repetitions, so get ready to work!

1-20 squats

2-20 push-ups

3-20 sit ups 4-20 supermans

5-20 bicycle crunches Descriptions:

1-Squats: 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

2-Push ups: 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.

3-Sit up: lie on ground face up feet flat on floor, hands on chest or behind head supporting neck.  Use your abdominals to sit up making sure shoulder blades come all the way off the ground.

4-Supermans: : Lying face down on your towel, extend your arms out in front of you. You will begin the movement by lifting both arms and legs off the ground. It’s like your flying above the ground. Hold up for a second and let your limbs come down slowly. You should feel your back side of your body working.

5-Bicycle Crunches: Lying on the ground with your legs extended out, and hands clasped behind neck, you will alternate right elbow to left knee by bending knee and brining it up to your chest/abdomen area. When done with one side, extend leg back out and repeat on the other. the movement should resemble bike riding)Your elbow will cross your body diagonally. Make sure just to rotate and bring your shoulder blades off the ground, no need to get your whole back off the ground. Alternate sides until you reach 20. Make sure to go slow and controlled.

 Good luck and Have fun! Don’t forget to comment on the workouts, the more you comment the more chances you have to win prizes.

This week’s tip: Fueling your body! Don’t forget to have a small snack before your workout! Not right before but make sure you have eaten something before you begin your workout. You body needs fuel to work with. If you don’t eat you will be weak and unable to complete the routing listed above.