Congratulations. You have made it to week 3 of the O2 MAX prom/summer shape-up Challenge!

Plan to workout three days this week.

*Remember always warm up for at least 5 min before you start the workout. Any of these will work: jogging or running, jump rope, biking, fast walking-anything that gets your heart rate up!

When finished don’t forget to stretch you total body.

What you will need: towel, water, dumbbells and stability ball.

Week 3 workout # 5

Do this workout day one and day three.
A-1 Walking lunges (20 total)

A-2 stability ball push ups

B-1 Squats with dumbbell shoulder press

B-2 Lying leg raise (20 reps)

C-1 Supermans

C-2 lateral and front raises

D-1 Rear deltoid flys

D-2 Russian twists (30)

Complete 3 set 15 reps each exercise-unless noted otherwise.. Pair alphabetical letters together.

Exercise Descriptions:

A-1 Walking lunge: step out into lunge position making sure that front knee does not extend past toe, stand back up pushing through heel and take next step out with opposite leg.

A-2 Push ups with exercise ball. Start with exercise ball at your stomach lying face down on ball. Roll out to bring ball to shins/knees for beginner or ankles for more advanced. Keeping hands a little wider than shoulder width, lower yourself down to the ground and push back up.

B-1 Squat with shoulder press: Stand with feet shoulder width apart holding 2 dumbbells and shoulder height. Squat down with weight in the heels when standing at the top push your hands straight up for over head press.

B-2 Lying leg raises. Lying on the ground face up, place hands (palms down) under lower back or under bottom. (find what is more comfortable) Extend your legs out, hold your abdominals in tight. Raise your legs up until your hips make a 90 degree angle and lower slowly down to ground until your legs almost touch the ground. Repeat 20 times.

C-2 Lateral and Front raises. Stand up tall with small dumbells in each hand. Start with hand against thighs, Keeping arms straight and shoulder blades pressed down raise your arms up in front of you to just above shoulder height, lower back down and take arms to the outside of your body and lift up with arms straight just above shoulder height. Repeat 15 times.

D-1 Rear deltoid flys. Start with dumbbells in each hand, bend at waist. Let arms dangle down below body and keeping a small bend in your elbows raise them up and out using your shoulder and back muscles.

D-2 Russian Twist: sit on the ground balance on your bottom with feet touching ground Grab one dumbbell hold in both hands. Rotate your upper body from side to side, keeping feet/hips in one place. Repeat 30 times.

Week 3 workout # 6

Complete this workout on 2^nd day of working out this week

30 second Mountain climbers

10 push ups with rotations

30 second jumping jacks

20 squats

30seconds Mountain Climbers

10 push ups with rotation

30 second Jumping jacks
*Repeat 3-5 times

Run through this workout as fast as you can. It is designed to get your heart rate up and keep it up. Rest about 60 seconds to 2 minuntes in between each run through.

Exercise description:

Mountain climbers: Start in upper push up position (hand and toes on ground) drive knees up toward chest using abdominals to help. Push leg back to starting position while driving other knee up toward chest. Pretend like you are climbing up a mountain.

Push ups with rotation: complete a push up, then roll feet to the outside edge of feet and balance on 1 arm holding other arms straight up in the air. Hold for a moment and rotate back down to push up. alternating sides until 15. if too challenging on toes, complete on knees.

Have fun and keep up the good work!!!