Summer Sweat Challenge: Week 2

Here are the full details for Week 2 of the  Summer Sweat Challenge.

Sunday 5

ACTIVE REST : Downward Facing Dog to Plank

1. Shift your weight forward so that your hips are aligned with your shoulders. Make sure your shoulders are above your wrists and your spine is aligned.
2. Press your palms firmly into the mat. Draw your naval in and up as you engage your abdominal. Slightly tuck your pelvis forward so that the spine is straight.
3. Press your shoulders away from your ears. Engage your quads. Look straight ahead so that your neck is aligned with your spine (don’t let your head hang down)
4.  For an extra challenge, raise your right toes off of the mat and then switch sides.

Monday 6

CARDIO: Burpee

via GIPHY

1. Bend over or squat down and place your hands on the floor in front of you, just outside of your feet.
2. Jump both feet back so that you’re now in plank position.
3. Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier.
4. Push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out)—your choice).
5. Jump the feet back in toward the hands.
6. Explosively jump into the air, reaching your arms straight overhead.

Tuesday 7

ARMS : Triceps dips.

1. Position your hands shoulder-width apart on bench or stable chair.
2. Position your butt off the front of the bench with your legs extended out in front of you.
3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
5. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This is one rep.
6. Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

Wednesday 8

CARDIO + LEGS: Squat Jack

1.  Bring your hands under your chin and squat down so that your knees are slightly above a 90 degree angle.
2.  Start with your knees together.
3. Jump in the air and spread your legs. Land with your legs spread and then jump again bringing them back together.
4.  Continue to switch feet position every time you jump.

Thursday 9

ABS: Bicycle Crunch

1. Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
2. With your hands gently holding your head, lift your knees to about a 45-degree angle.
3. Slowly, at first, go through a bicycle pedal motion.
4. Alternately touching your elbows to the opposite knees as you twist back and forth.
5. Breath evenly throughout the exercise.

Friday 10

ABS +ARMS: Plank Up and Down

1. Starting on your elbows and toes, or on your knees, engage your core before you start. Keep your hips as still as possible.
2. push up with one hand then the other until you are propped up in a push-up position.
3. Lower back down to your elbows one arm at a time.
4. Halfway through, change your leading arm so you strengthen the other shoulder as you press up to your hands.

Saturday 11

ACTIVE REST: Warrior Pose