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Stacy Berman

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30-Day Summer Shape Up Challenge: Workout 3

Posted: 06/12/2012 8:00 pm

Here we are on week three of our progressive workout. You should be feeling your body changing and your performance increasing. That means you are ready to to take it to the next level. Without further ado... Here it is.

Remember, if you get tired there is no shame in resting for a few seconds, but come back into it and try to get out a few more repetitions. It's not about where you are starting from, it's about where you are going. Let's do this....

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  • Squat Hold Reverse Lunge

    <em>Muscles:</em> Quads, Butt, Hamstring, Inner/Outer Thighs <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

  • Squat Hold Reverse Lunge

    -From a deep squat position, step one foot back into a lunge<br> -Step that foot forward and repeat on the other leg<br> -Stay as deep in the squat and lunge as you can, even during the transition<br> -Remember to shift the shoulders back so that they are over the hips when you lunge

  • Side-To-Side Jump Squats

    <em>Muscles:</em> Quads, Butt, Hamstring, Inner/Outer Thighs, Cardio <br><br> -Start in a squat position

  • Side-To-Side Jump Squats

    -Jump as far to the side as you can

  • Side-To-Side Jump Squats

    -Drop your butt straight down as your feet touch the floor<br> -Avoid letting your hips travel to the side, they should always be below your shoulders<br> -Quickly jump to the starting position and repeat<br> -Be gentle on your feet as you land<br> -Try not to stand up until the full minute is up

  • Dive-Bomber Push Ups

    <em>Muscles:</em> Chest, Shoulders, Triceps, Upper Back, Core <br><br> -Start in a downward dog position with your butt in the air

  • Dive-Bomber Push Ups

    -Slowly dive-bomb your forehead, then chin, then chest towards the space right between your hands as you perform the movement

  • Dive-Bomber Push Ups

  • Dive-Bomber Push Ups

  • Dive-Bomber Push Ups

    -Squeeze the core as you bring your hips to starting position

  • Squat Thrust With Push Up

    <em>Muscles:</em> Core, Chest, Shoulders, Upper Back, Triceps, Cardio <br><br> -Start in a standing position

  • Squat Thrust With Push Up

    -Place the hands on the floor in front of the feet

  • Squat Thrust With Push Up

    -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 Push Up

    -Do a basic push up

  • Squat Thrust With Push Up

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

  • Squat Thrust With Push Up

    -Stand and repeat

  • Walking Lunge With Pulsing

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

  • Walking Lunge With Pulsing

    -Take a big step forward, allowing the front knee to bend to a 90-degree angle<br> -Do a three-count pulse where you raise and lower about five inches from the 90-degree bend in the knee<br> -Make sure to 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

  • Plyometric Lunges

    <em>Muscles:</em> Quads, Butt, Hamstrings, Cardio, Core <br><br> -Start in a lunge position<br> -Focus on keeping your core contracted

  • Plyometric Lunges

    -Push off the front and the back foot at the same time as you jump into the air

  • Plyometric Lunges

    -Cycle the feet so that you land in a lunge with the front foot in the back and vice versa<br> -Be gentle on your feet<br> -Get a rhythm and stick with it<br> -Avoid leaning forward, keep the shoulders above the waist throughout the motion

  • Plank Variation With Push Up

    <em>Muscles: </em>Core, Chest, Shoulders, Upper back, Triceps <br><br> -Go into a push up position and do one push up

  • Plank Variation With Push Up

    -Come down onto the elbows

  • Plank Variation With Push Up

    -Keeping the abs tight, come back up onto your hands

  • Plank Variation With Push Up

    -Do a push up<br> -Repeat<br> -The hips, ankles and shoulders should be in one line<br> -Alternate the hand that you lead with

  • Walk Out With Jump Squat

    <em>Muscles:</em> Core, Quads, Butt, Hamstring, Cardio <br><br> -Start in a squat position

  • Walk Out With Jump Squat

    -Place the hands on the floor in front of the feet

  • Walk Out With Jump Squat

    -Walk your hands forward so that you are in a push up position

  • Walk Out With Jump Squat

    -Walk your hands back to your feet so that you are in a squat position

  • Walk Out With Jump Squat

    -Jump straight up as high as you can<br> -Land into a deep squat position<br> -Be gentle on your feet as you land<br> -Repeat

  • Jack Knives

    <em>Muscles: </em>Abs, Lower Back, Obliques <br><br> -Start lying on the floor with your hands flat on the floor and your legs down<br> -Contract your stomach and squeeze your glutes

  • Jack Knives

    -Raise the upper body and legs at the same time<br> -Reach your hands towards your feet

  • Jack Knives

    -Slowly lower back down to about six inches off the floor<br> -Keep the legs straight<br> -Inhale on the way down and exhale on the way up

  • Roman Twist

    <em>Muscles:</em> Abs, Lower Back, Obliques <br><br> -Start in a seated position and lean back so that your back is at a 45-degree angle from the floor<br> -Lift the legs about so that they are at a 45-degree angle off the floor

  • Roman Twist

    -Keeping the arms straight, twist from one side to the other

  • Roman Twist

    -Make sure to keep the chest up<br> -Twist at the waist, not the arms


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


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