Week 6

O2 MAX Prom/Summer Shape-Up Challenge Workouts

Congratulations, you have made it to week six. Those of you that have been following along made it halfway. Great work everybody! Welcome to those who just joined the challenge. Even if you just signed in we still have four weeks left, enough time left to get yourself moving.

Plan to workouts for three days this week. Two workouts are listed below. Complete workout #10 on day one and three of working out and workout #11 on the second day. But don’t forget to do cardio. At least 30 min on the days you are not doing a workout. Jogging, biking, hiking, jump roping, the elliptical, skiing, something that gets your heart rate up.

Week 6 workout number 10

What you will need this week: towel and or mat, water, chair or step, stability ball, and medicine ball

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-Walking lunges with trunk rotation -20 total

A2-Medicine ball push ups-20 total

B1-Squat jumps 20

B2-Swiss ball pass 20

C1-1 leg bridge 10 each leg

C2-T-bar stabilization 15

D1-Wood Chops 30

D2-Back extension on stability ball w/ medicine ball 15

Exercise Descriptions:

A1- Walking lunges with trunk rotations. Start with med ball in both hands extended out in front. Lunge (making sure knee does not extend pass toe) when lunging onto right leg rotate ball to the right, then back to center turning shoulder, not just arms. Lunge with opposite leg rotation ball to the opposite side.

A2-Medicine ball push ups- Start in push up position, hands just wider than shoulder width apart. Place medicine ball under one hand and lower yourself down while keeping body flat. Push back up.

B1-Squat Jumps-Stand with feet shoulder width apart squat down then jump up. Repeat.

B2-Swiss ball pass-lying face up on towel start with stability ball in hands over head with feet extended up above you. Pass the ball from hands to feet extending legs and arms each pass through.

C1-1 Leg Bridge –lie face up on the floor feet hips distance apart. Place 1 foot on chair, with opposite leg in the air, use your hips and push off the foot that is on the chair.

C2-T-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.

D1-Wood Chops-lying on stability ball with low back supported hold medicine ball overhead crunch to an angle with hands reaching to one side of body. Imagine chopping piece of wood.

D2-Back extension with Medicine ball - lying face down over stability ball. Feet wider than hips distance apart against a wall. Hold onto medicine ball raise above your head and lower down to ground. Use your core to do the work.

Workout number 11

This workout is designed to move through as quickly as possible. Move from one exercise to the next rest when finished rest for a couple minutes.

*Beginners complete once, if you have been exercising for a while complete 2 times.

400 meter run (appx 2 min fast jog)

40 bicycle crunches

20 alternating lateral lunges

2 minutes jump rope

45 second plank hold

20 alternating lunges

40 bicycle crunches

2 minuntes jump rope

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: Water. Don’t forget to drink water all day long, not just when you are working out.

to see photo demos click:

http://www.flickr.com/photos/o2max/sets/72157604420025670/