Week 4 O2 MAX Prom/Summer Shape-Up Challenge Workouts

Congratulations you have made it to week four, by now your body should be feeling some differences. You should notice more energy and the workouts should be getting a bit easier, though the workouts are progressing. Keep up the good work.

Week 4 workout number 7

What you will need: towel, water, a pair of dumbbells, chair or step and exercise ball.

Complete 3 sets of everything with noted amount of repetitions

A-1 Walking lunges with over head press (20reps)

A- 2 Knee to elbow floor crunches (30reps)

B-1 Step ups with oblique rotations (20 total)

B-2 Bench dips-legs bent or straight (15reps)

C-1 Squat with bicep curls (20reps)

C-3 Alternating Supermans (20 total)

D-1 1 arm dumbbell Row on Exercise ball (15 each arm)

D-2 Plank on forearms (45s to 60sesonds) challenge yourself

Repeat this workout 3 times this week.

Exercise Descriptions:

A-1 Walking lunge with overhead shoulder press: Start with walking lunge, dumbbells at your side when lunging when at the top of lunge take dumbbell to shoulder and push directly over head

A-2: Knees to elbows floor crunch: Lying flat on the floor, hands behind head elbows wide. knees bent. Crunch your body together and bring both elbows and both knees to touch.

B-1 Step ups with Oblique crunch: Step up onto step with hands behind head. Take opposite leg raise knee toward opposite elbow and bring toward each other. This should engage your obliques. Alternate sides.

B-2 Bench Dips: Grab bench or chair, place hands shoulder width apart behind you on bench with fingers faced forward. Place legs out with feet flat on floor and back side is parelled with bench. Lower your body down by bending at elbows, push yourself back up to straight arms. Repeat.

C-1 Squat with dumbell curl. Start with Basic squat stance. Feet shoulder width apart hands on side holding onto lightweight dumbbells. Squat down with weight in the hells, while in the squat position curl the dumbbells up while keeping upper arms in line with torso, when finished with curl, stand back up and repeat.

C-2 Alternating Supermans: Lying face down on towel. Arms reached out in front of you and legs extended. Lift left arm and right leg off of the floor, hold for a moment then lift right arm and left leg off the floor.You should feel your back side of your body working to lift your body off the ground. Move with control.

D-1 1 arm dumbbell row: Stand feet shoulder width apart, dumbbell in one hand, the other hand will be placed on stability ball. Keeping knees slightly bent, bend at waist until opposite hand can support body on stability ball. Take hand with dumbbell and row upward. Drive your elbow up toward the ceiling and squeeze your shoulder blade. Make sure to keep your abdominal in tight and back flat.

Make sure you add cardio like running, jump rope, walking, hiking or biking. Resistance training (like the workout above) is great for strengthening your muscles and joints. Your heart needs a workout also so here are some cardio tips:

Interval training:

This is a great way to burn lots of calories in a shorter amount of time. Your heart has to work hard to adjust to the changes that you are imposing on it.

Here is a basic interval routine that can be done on a treadmill, spin bike or any other piece of cardio equipment.

5 min warm up

6 x 30 second intense intervals (running or sprinting)

60 seconds-2 min rest between intervals

5 min cool down

Don’t forget to hydrate with lots of water and stretch!