Congratulations!!!! You have made it half way thru the October Challenge! How are you feeling? I have gotten some great responses from some challengers. Keep the comments coming, keep up the hard work, and look forward to a great 2 weeks towards your goals. Let’s send the end of this week into overdrive!!
When completed, put a check in the box for October 16th. Great job!!!
Do series 1 all the way thru with no rest. Follow it with 3 minutes medium pace on any cardio apparatus. Rest to recovery and repeat series 1.
Do series 2 all the way thru with no rest. Follow it with 3 minutes medium pace on any cardio apparatus. Rest to recovery and repeat series 2.
Lat Pull Down – Use a weight you can do 12-15 times. Pull the weight down to the front of your chin, not behind your head. As you are pulling the weight down, try and pull your shoulder blades into your back pocket throughout the movement. This ensures you are using your lats and not only your arms. Be sure to try and keep your back straight. Don’t lean back.
Lunges – Hold dumbbells in your hand (5-20 pounds) and step forward into a lunge (both knees bent at 90 degrees) and then step back. Step forward with the other leg. Keep your back straight. Alternate legs for 16 total repetitions, 8 on each side.
Dumbbell Press – Lay on your back on a bench. Using dumbbells that you can press 12-15 times, start with the dumbbells at your shoulders, elbows bent at 90 degrees and your palms facing out. Press the dumbbells straight up like you are doing a bench press. Use your muscles to lower the weight and then press again.
Isolated ab crunches – 25 times
Row – On a row machine, use a weight you can do 12-15 times. Be sure when you pull, you are squeezing your shoulder blades together to start the movement. Then continue pulling the bar towards your stomach with your arms.
Squat to Military Press – With medium weighted dumbbells (12-15 reps), start with the dumbbells at your shoulders, palms facing toward you. Lower yourself into a squat keeping the dumbbells at your shoulders. Stand up immediately pressing the weight above your head while turning your palms away from you. Keep your back straight!! As you go back down into the squat, return the dumbbells to your shoulders, palms facing you.
Pelvic Lifts – Lying on your back with both feet on the ground and your legs bent at 45 degrees, press through your feet on the floor raising your pelvis off the ground. You should raise it until you have a straight line from your head to the tip of your bent knees. Lower your pelvis to the ground and then raise again. Concentrate on activating the gluts while going through the motion. You can add intensity to this by extending 1 leg out to straight while holding your pelvis up. The next step would be to raise and lower your pelvis with 1 leg while the other leg is in. Do 15 lifts.
Plank – Until exhaustion or up to 1 minute.
Use of any knowledge from this website is voluntary. By reading this post, you agree to the terms and conditions outlined in the disclaimer in the about section of this website. Thanks for participating!
Tags: body weight exercises, celebrity trainer, exercise, fitness, fitness trainer, hermosa beach personal trainer, los angeles personal trainer, manhattan beach personal trainer, redondo beach personal trainer, Weight Loss Posted in