Week-5 O2 MAX Prom/Summer Shape-Up Challenge Workouts

Congratulations, you have made it to week five. I know some of you have just now signed in and that’s great. If this is your first time working out you may want to go back to week one workouts as they progress from the begining. If you have been exercising for bit go ahead and join in now. So, check out the workouts below, comment on them and you can ask us any questions. As always it’s always more fun to have a friend join along.

Week 5 workout number 8

What you will need this week: towel and or mat, water, a pair of dumbbells, 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-A3 then repeat 3 times and move to next letter.

A1-Lateral step ups with 1 hand oh dumbbell press (1 leg at a time) 15 reps

A2-Side plank hold 30s -60s

A3-Scissor kicks -30

B1-Single leg balance with rear deltoid fly 10 each leg (complete left and right)

B2-Supermans-20

B3-Floor crunches-legs in the air -20

C1-Squat with 1 arm dumbbell hold 20 total (switch dumbbell arm halfway through)

C2-Plank with dumbbell row-10 each arm

C3-Torso rotations-30

Exercise Descriptions:

A1-Lateral step up over head dumbbell press. Stand on the side of a bench or chair and step up laterally onto bench, press opposite arm in the air with opposite lateral leg raise.

A2-Side plank. Start in traditional plank, roll to one side with feet, hips and shoulders stacked. Make sure your body is in a straight line, no hips sagging.

B1-Scissor kicks. Lying flat on your back with your legs extended out, kick your legs alternating and keep your abs in tight

B2-Supermans-lying facing down with your arms extended out in front and legs extended behind lift both arms and legs off the ground. (Do not bed at your knees)

C1-Squat with overhead dumbbell hold. Stand with feet shoulder width apart, 1 arms holding onto dumbbell overhead. (make sure arm is by your ear, squat down keeping the weight in your heels and your bottom shifted backwards

C2-Plank with dumbbell row. Start in upper push up position holding onto dumbbells. Feet wider than hips for stability. Row 1 arms up while keeping body level. Repeat

C3-Torso rotations. Sitting on the ground balancing on your bottom hold onto dumbbell and keep your legs and hips as still as possible. Rotate your upper body side to side, while keeping your abs in tight.

Workout number 9

This workout is designed to move through as quickly as possible. Move from one exercise to the next rest when finished with list and repeat 2-4 times.

1)10-Burpees/up downs-start standing, bend over bring your hands to the ground, shoot your feet out behind you and lower into a push up, bring your feet back in flat on floor and stand up with hands overhead

2) 1 min jump rope

3) 20 squats with OH press-squat down with dumbbells at shoulder and push up when standing up.

4) 1 min jump rope

5) 30 sit-ups with medicine ball

6) 1 min jump rope

7) 30 second plank hold-hands

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.