Week 9

O2 MAX Prom/Summer Shape-Up Challenge Workouts

 

Congratulations, you have made it to week nine, You have one more week left of the challenge. Plan to do these workouts for four days. Prom and summer are both fast approaching. We have to kick it up a notch, so alternate these two workouts and get at least 30minutes of cardio on the other days.

 

Good luck

 

Week 8 workout #16

What you’ll need:

Towel or mat, water, dumbbells, chair or step and jump rope.

 

Warm yourself by jumping rope-200 jumps and then stretch your total body.  Complete 3 sets of all exercises with specified repetitions. Follow exercises A1-A2 then repeat 3 times and move to next letter.

 

A1-Plie squats with upright row-20            

A2-Push up to plank-10

A3-Lying leg raises-25

 

B1-Around the world lunges-20

B2-Bent over dumbbell row-20

 

C1-Reverse lunges with front dumbbell raise-20

C2-bicycle crunches-30

C3-plank hold-60s

 

 

Exercise Descriptions:

 

A1-Plie squats with upright row-20- Stand upright holding one dumbbell at thigh level in both hands. Start with feet wider than hips distance apart, position feet with toes pointed outward. Lower yourself down into a squat, making sure that knees do not go over toes, lower dumbbell to the ground then when standing back up row dumbbell up ward with elbows rising above shoulders. Muscles worked; legs, shoulders)  

A2-Push up to plank-10 Start in upper push up position, with hands directly under shoulders. Keeping your body level lower yourself down onto one forearms

 then, the other, holding in lower plank position, come back up to upper push up. This is one repetition. (Core, chest, arms)

A3-Lying leg raises 25 Lie face up with hand supporting your lower back, or under your bottom. Keeping legs straight lift up to 90 degrees and lower down as close to the ground as you can without touching, raise back up and repeat. If you need modification, bend knees, tuck knees into stomach and extend out over the ground as close to ground as possible, tuck back in and repeat.

 

B1-Around the world 4 pt. lunges-20 Stand with feet hips distance apart. Lunge forward with right leg so that both knees come to 90 degrees, push back off front heel. Lunge. Then rotate to the right ¼ turn and lunge again, repeat until full circle. 5x then move to left leg.

B2-Bent over dumbbell rows 1 arm- 20 start with feet hips distance apart, knees slightly bent. Hold dumbbells in right hand.  Bend over at waist with flat back. Drive your elbow back behind your back squeezing your shoulder blade.

 

C1-Alternating Reverse lunges with front dumbbell raise-20 hold dumbbell horizontally with both hands. Lunge backwards while raising the dumbbell at the same time. Alternate legs lunging backwards.

C2-bicycle crunches-30 lie face up on back leg fully extended out in front of you. Place your hands behind your head alternate opposite elbow to touch opposite knee.

C3-Plank hold-60s lie face down on mat with forearms and toes supported.

 

 

Workout  #17

Warm up by jumping rope for a few minutes.

Grab yourself a stop watch or glance at the clock, you are going to do a 20 minute workout.  Complete as many rounds as possible in 20 minutes.

 

1-15 squats with overhead dumbbell press

2-10 push ups

3-20 oblique crunches

 

 

Descriptions:

1-Squats: Stand with your feet hips distance apart holding two dumbbells at shoulder height, put your bottom backwards as if you were going to sit down onto a chair. When sitting down try to keep the majority of the weight into your heels and push through them to stand back up pushing dumbbells to the ceiling.

2-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.

3-Oblique crunches: lay face up, feet flat on the floor. Place your hands behind your head with elbows wide.  Take your left elbow and bring it towards your right knee by taking your shoulder blades off the ground. Repeat other side, count to 20.

 

 

 

This week’s tip: Stretching:  When your body is warm it is the best time to stretch. There are many great benefits such as: greater range of movement, and decreased soreness.  Some benefits can’t be seen, but are felt from within, such as an increased feeling of relaxation and general well being. When stretching, hold each stretch for 20-30 seconds. Keep in mind stretching should not be painful, just mild discomfort.  Good luck and keep stretching.