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Stacy Berman

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30-Day Summer Shape Up Challenge: Workout 2

Posted: 06/06/2012 7:37 am

So you got through our first workout and you are ready to kick it up a notch. This week we get a little more intense with a lot more results. If you find yourself getting tired or sloppy in a set, revert back to week oneʼs exercise.

For example, this week we replaced the basic squat with the squat jump. Doing one minute of these is challenging and slightly painful so if you canʼt do one full minute, do as many as you can and then go into basic squats until the minute is up. Make sense?

Let's begin...

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  • Squat Hold

    <em>Muscles:</em> Quads, Butt, Hamstring, Inner/Outer Thighs, Cardio <br><br> • Start in a standing position with the feet wider than shoulder-width apart<br> • Slowly bend the knees so that your thighs are parallel to the floor<br> • Avoid allowing the upper body to tip forward<br> • Keep your weight on your heels. you should be able to wiggle your toes from this position<br> • Stick your chest out<br> • Hold for one minute

  • Jumping Jack Squats

    <em>Muscles:</em> Cardio, Quads, Butt, Hamstrings, Inner/Outer Thighs <br><br> • Start in a standing position<br> • As you jump, sweep the arms up and over your head as you jump your feet laterally

  • Jumping Jack Squats

    • When you jump your feet together, land into a squat position<br> • Land with your feet shoulder-width apart and knees at a 90-degree bend<br> • Quickly jump to the "out" position of a jumping jack and repeat<br> • Make the jumping jack squat motion fluid and be gentle on your feet

  • Push Ups With Row

    <em>Muscles:</em> Chest, Shoulders, Triceps, Upper Back, Core <br><br> • Start in a full push up position<br> • The hands are in line with the shoulders and slightly wider<br> • Look forward or between your hands<br> • Keep the stomach tight so that your hips are in line with the rest of your body throughout the motion<br>

  • Push Ups With Row

    • Slowly lower yourself as close to the floor as you can

  • Push Ups With Row

    • Push back up to the top position<br> • As you push up, squeeze one arm toward the lower part of your rib cage<br> • Think of a rowing motion

  • Push Ups With Row

    • Place the hand on the floor as you start lowering into the next push up

  • Push Ups With Row

    • Repeat, alternating sides<br> • Think back fat area!

  • Squat Thrust With A Jump Squat

    <em>Muscles:</em> Core, Cardio, Quads, Butt, Hamstrings, Inner/Outer Thighs <br><br> • Start in a standing position<br> • Place the hands on the floor in front of the feet<br> • Jump the legs back so that you are in a full push up position<br> • The shoulders and chest are directly above the hands<br> • The hips should be in line with the shoulders<br> • Make sure to keep the stomach tight<br>

  • Squat Thrust With A Jump Squat

    • Jump the feet forward to the hands so that you land in a squat position

  • Squat Thrust With A Jump Squat

    • Jump straight up as high as you can

  • Squat Thrust With A Jump Squat

    • Land in a deep squat position and jump the feet back to push up position<br> • Repeat

  • Walking Lunges

    <em>Muscles:</em> Quads, Butt, Hamstring, Inner/Outer Thighs <br><br> • Start in a standing position<br>

  • Walking Lunges

    • Take a big step forward, allowing the front knee to bend to a 90-degree angle<br> • Make sure that the shoulders stay over the hips the entire time<br> • Push through the heel of the front foot as you bring the back foot forward to meet the front leg<br> • Ideally, you would step through to the next lunge without touching the floor<br> • Abs contracted will help with stability<br> • Step slightly out to the side, not directly in front of the other foot

  • High Knees

    <em>Muscles:</em> Cardio <br><br> • Start in a standing position<br> • Think of running in place but get your knees up as high as you can<br> • Be gentle on your feet

  • Plank Elbow And Hand Variation

    • Go into a push up position

  • Plank Elbow And Hand Variation

    • With the hips square to the floor, come down onto your elbows

  • Plank Elbow And Hand Variation

    • Keeping the abs tight, come back up onto your hands<br> • Repeat<br> • The hips, ankles and shoulders should be in one line<br> • Alternate the hand that you lead with

  • Grasshoppers

    <em>Muscles:</em> Cardio, Chest, Shoulders, Core, Hips <br><br> • Start in a push up position<br> • Shoulders are directly over the hands<br> • Hips are in line with the shoulders

  • Grasshoppers

    • Jump one foot up so that it is across the body close to the opposite hand... think pigeon pose in yoga, but in action

  • Grasshoppers

    • Using your abs, jump the other foot forward and across as you jump the other back<br> • Get a rhythm and stay with it

  • Side To Side Sit Ups

    <em>Muscles:</em> Abs, Lower Back, Obliques <br><br> • Start on the floor with the legs bent and hands on your head<br> • Keep the elbows open<br> • Keep the chin up<br> • Keep the chest out<br> • Squeeze your butt muscles to stabilize the lower back<br>

  • Side To Side Sit Ups

    • Slowly sit up and twist to one side<br> • Twist at the waist, not at the elbows<br> • Slowly lower down<br> • Repeat on the other side

  • Oblique Leg Lifts

    <em>Muscles:</em> Abs, Lower Back, Obliques <br><br> • Start laying on the floor<br> • Your hands are at your sides and head is off the floor<br> • Bring your legs straight up so that your hips are at a 90-degree bend<br> • Keep your lower back and shoulders pressed against the floor and legs straight

  • Oblique Leg Lifts

    • Lower your legs slightly out to the side and toward the floor<br> • Bring them back up to the center and repeat on the other side<br> • It should look like you are drawing a small slice of pie with your toes<br> • BREATHE!


Missed It? You can still participate in the 30-Day Summer Shape Up:

For more by Stacy Berman, click here.

For more on fitness and exercise, click here.

 
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