I apologize for the late post, but no excuses. Its time to step it up for the last week and get moving!!!

Week 10

O2 MAX Prom/Summer Shape-Up Challenge Workouts

 

You are in your last week of workouts! Yeah!

(But don’t stop exercising now!)

 

Plan to workout 4 days this week.  You should complete each of these workouts twice this week. Alternate workouts.

 

Week 10 workout #18

What you’ll need:

Towel or mat, water, chair or step and jump rope, pull up bar, stop watch or clock.

 

Warm yourself by jogging or biking for 10min (yes, we have increased the time)

 Follow exercises A1-A2 then repeat 3 times and move to next letter.

 

A1-Step up to reverse lunge 20 alternating

A2-Plank with hip abduction 60seconds

A3-Sit ups 30

 

B1-Squats with hip flexion 20

B2-Jumping pull-ups 15

 

C1-Supermans-20

C2-Scissor kicks-30

C3-T-bar stabilization

 

 

Exercise Descriptions:

 

A1-Step up to reverse lunge-20 alternating. Start standing in front of a step or chair.  Step up with right leg, making sure your whole foot is on the step. Take left leg up so that thigh is at waist level, knee bent. Step back to floor with left leg, and lunge backwards with right leg.  Alternate sides.    

A2-Plank with hip abduction hold-60seconds. Lying face down the only parts touching the ground are forearms and toes. Make sure abdominals are tight and body is level.  Take one foot off the ground and move your one leg away from the other. Hold in the air, switch legs part way through. 

A3-Sit ups-30. Start lying on the ground face up with back and feet flat on the floor. Place your hands behind your head use your abs to sit up all the way until your lower back is off the floor.

 

B1-squats with hip flexion-20 Stand with your feet hips distance apart put your bottom backwards as if you were going to sit down onto a chair behind you. When sitting down try to keep the majority of the weight into your heels and push through them to stand back up, bring one leg up with knee bent. Squat down and repeat with other leg.

B2-jumping pull ups 15 Stand under pull up bar that you can reach when standing on the ground. While holding on to bar, jump up while using your upper body to assist yourself pulling up.

 

C1-supermans-20: 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 you’re 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. Lift again and repeat.

C2-Scissor kicks-30 lie face up on the floor with hands under bottom or lower back for support. Raise your feet off the floor. Point your toes and alternate scissor kicking your legs-keep them as low to the ground as possible.

C3-T-bar stabilization Start in upper push up position rotate to side plank with 1 hand in the air hold for a moment and then rotate back to the other side while keeping hips level.

 

 

Workout #19

Warm up by jumping rope, biking or jogging.

 

400m run (2min fast run)

20 walking lunges

10 push-ups

40 bicycle crunches

 

Repeat 4 times.

 

 

Descriptions:

Walking lunges: step forward with one leg, making sure both knees come to 90 degree angles. You back knee should barley touch the ground. Front knee should not extend past toe. Step up pushing off front leg and lunge forward with other leg.

Pushups: 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.

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 bringing 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

 

This week’s tip: Hydration.  Often only thought of when thirsty, this is something that should not be overlooked. If you are wondering how much water to drink they say 8-8oz glasses, which is 64 oz. If it’s warms make sure to drink more water because your body has to work to cool yourself down. Water is required by your body to complete any function. Remember that caffeine will dehydrate you, so drink more water if drinking a caffeinated drink!