Wednesday, December 21, 2011
December 21st Challenge
December 21st Challenge: 2/3rds of the way there, don't fold now! Push-up Rows - get in a push-up position but holding/supporting your weight on two dumbells (10-25 lbs), directly under your shoulders. perform a regular push-up, then at the top of the push-up, balance and perform a row with one arm, pulling the dumbell up towards your side/waist. Lower the weight and go directly back into a push-up, then back into a row with the same arm. perform 10 reps on the one arm, then next time through the circuit, use the other arm for rows. After the first set of Push-up Rows, go into Standing Alternating Shoulder Press - standing, holding two dumbells of medium weight at each shoulder, palms/hands facing inwards towards your head, press one directly up overhead while simultaneously rotating palm/hand from the shoulder so that when arm is fully extended overhead, the palm/hand is facing forward, then lower back to the starting position, then do the other side. this equals one rep. Perform 10-12 reps, then move on to woodchoppers (see Dec 12th Challenge for woodchoppers description). 12 reps per side or 24 total. Do 4 circuits of the above three exercises.