August 2010 Challenge

ABS
Pilates pulse. Sitting on floor, legs bent, feet flat on the floor. Lean back halfway, hold arms out straight and
pulse arms 100 times with open hand.

Elbow to Opposite Knee Sit ups (25 repetitions)

While lying on your back and with your legs slightly bent, perform a sit up and each time you come up,
touch your elbows to the opposite knew. Keep your hands beside your head not behind.

Oblique Crunch- On side, almost fetal position. Arm along ground on side you are working, other hand on head.
Curl up and lower down. 15-25x.

Oblique V ups: Lie on left side with left arm flat next to your torso. Right hand behind head. Angle legs slightly
forward. Crunch sideways with legs and elbow meeting in a V.

The Following two exercises together. Rest and then repeat circuit (two times total).

Mason Twist series: Sit and balance on buttocks. Lean back halfway and hold hands together. Twist and
contact on floor either side and go back and forth. 25 times.

**NO REST: Immediately go to

In and Out: Sitting on floor balancing on buttocks, leaning back slightly, kick feet out together and back in.
12 times.
**REST..Repeat.

ARMS
Military Push up – Regular toe push-up position. After each repetition, bring right knee up, then left knee up,
then go into your next pushup. To exhaustion.
OR

TRICEPS PUSH-UP. Place your hands flat on the floor (shoulder-width apart) with your arms straight, elbows
unlocked. Straighten your legs behind you, feet together, and position yourself so that the balls of your
feet are touching the floor. Next, slide your hands in so that they lie about 12 inches apart, angling your
fingertips slightly toward each other. To exhaustion

LEGS
Plie (wide stance with toes out) squat 60 seconds on toes

Skinny squat 60 seconds

Jump lunge 3 pulses each side (In lunge position, pulse three time and jump so
other leg is forward. Jump again and repeat. Like “Mary
Katherines” but with pulses. ) – 60 seconds

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 20
30 31

STRETCH