Thursday, December 17, 2009

Dec 17th Challenge

I've been getting some personal emails asking for more description/information on some of the exercises over the past few days. If I didn't leave a description, that's because I described it in one of the earlier December Challenge posts.

Here's today's session:

Front Lunges/Side Shoulder Raise combo - place one foot on a step or physioball and take a long stride out with the other leg so that your feet are spaced a good distance apart, the rear foot up on the step or physioball. Keep your torso/posture straight, and concentrate on lowering the knee of the rear leg down towards the ground. Just before hitting the ground, pause, then do a side shoulder raise w/ 5 to 10 lb dumbells, then come back up. Do 12 reps and then switch feet position and do 12 reps again. This equals one set. You should feel this a great deal in the quadriceps of the front leg.

Punching - holding 2 to 5 lb dumbells and standing with feet shoulder width apart, punch with one arm out and throw the punch from the hip on that arms side, pulling back with the opposite arm/hip, then punch/do the opposite with the other arm/hip. Punch back and forth for 1 min continuous.

Side/Ski Jumps - place a small box like a shoe box on the floor and stand next to it so that it is parallel with your right foot. Squat down and jump laterally over the box landing with bent knees and the box now parallel and next to the left foot. Immediately spring back over the box, jumping back and forth laterally over the box. Do this for 1 min continuous.

Perform 5 giant sets of the above exercises today!



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