august challenge 2014 instructions

8/12/2019 August Challenge 2014 Instructions

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Side Plank

Primary muscle group: ObliquesSecondary: Abs

Equipment: No equipment1. Lie on your side on an exercise mat.

2. Fully extend your legs with one resting on top o the other.

!. Fully extend the top arm down the side o your "ody.

#. $end the arm at %oor le&el to '( degrees. )our upper arm should"e parallel to your "ody* while your orearm is at '( degrees. +his isthe start position.

,. Lit your "ody o- the ground and "alance on your orearm and

the side o your oot* while eeping your "ody in a straight line./. 0ontract your a"dominal muscles and relax your shoulders.

. 0ontinue "reathing throughout the whole exercise.

. 3old this position or as long as you can.

'. 4elax and change sides.

1(. 4epeat.
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Alternate Heel Touchers / Lying Oblique

Reach

Primary muscle group: ObliquesSecondary: AbsEquipment: No equipment

1. Lie on an exercise mat* with your "ac %at* nees "ent and youreet %at on the %oor slightly wider than shoulder width apart.

2. Fully exend your arms down the side o your "ody* palms acingin. +his is the start position.

!. Exhaling* crunch your torso orward and to the right until you cantouch your right heel with your right hand. 3old or a count o one.

#. return to the starting position smooth motion* inhaling as you doso.

,. 4epeat the mo&ement* this time to your let side.

/. 5hen you ha&e completed the mo&ement on "oth sides* youha&e done one repetitition.

. 4epeat.


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Windshield Wipers

Primary muscle group: 6"sSecondary: 7"liquesEquipment: No equipment

1. Lie on an exercise mat* eeping your "ac %at with no archingo the spine.

2. Extend your arms out "eside you at shoulder le&el* with yourpalms pressed 8rmly to the %oor. )our upper "ody should orma 9+ shape.

!. 4aise your eet o- the %oor "y "ending your hips and nees to

'( degree angles. +his is the start position.

#. 6s you exhale* rotate "oth your thighs to one side until theouter thigh touches the ground or until you eel a stretch inyour a"s and lower "ac.

,. Pause "rie%y* then rotate to the other side without pausing inthe start position.

/. 5hen you ha&e rotated to "oth sides* that is one repetition.

. 4epeat or the desired num"er o repetitions.

Note: +his exercise has ! le&els o di;culty:

< $eginner: 5ith the nees and hip "ent as descri"ed a"o&e.< =ntermediate: Feet up with nees at '( degrees "ut the hips

remaining in a neutral position.


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< 6d&anced: Legs straight and hips "ent at '( degrees so your "odyorms an 9L

Mountain li!bers / Alternating "nee#ins

Primary muscle group: 6"s* >lutes ? 3ip FlexorsSecondary: 0hest* Shoulders

Equipment: No equipment1. Place your hands %at on the %oor* shoulder width apart.

2. Extend your torso and legs ully "ehind you with only yourtoes and "alls o your eet touching the %oor.

!. )our "ody should "e in a straight line* with your weightsupported on your hands and toes only.

#. Starting with either leg* %ex your nee and hip at the sametime to "ring your nee up and under your hip. )our other legshould remain ully extended. +his is the start position.

,. @sing an explosi&e mo&ement* re&erse the position o yourlegs* "y extending the "ent leg "ac and simultaneously%exing the straight leg until it is in the startposition.

/. 0ontinue alternating in this manner or the desire amount otime.
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Plank

Primary muscle group: 6"sSecondary:Equipment: No equipment

1. >et into a ace down position on the %oor supporting yourupper "ody on your orearms. )our el"ows should "e "ent at'( degrees.

2. Extend your legs straight out "ehind you* supporting them onyour toes and "alls o your eet.

!. Aeep your "ody in a straight line "y tightening your a"dominaland o"lique muscles.

#. 3old or as long as possi"le.

Note:For extra balance training and core strengthening, you can liftone arm or leg.
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Leg Pull#$n "nee#up

Primary muscle group: 6"sSecondary: Biddle ? Lower $acEquipment: No equipment

1. Lie %at with hands under your "uttocs.

2. Aeep your nees together and pull them in towards you whilemo&ing your torso towards them Clit your head* nec and

shoulders upD.!. 3old and then slowly return to starting position.


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Weighted / Russian T%ist

Primary muscle group: 6"s* 7"liques

Secondary: $iceps* Forearms* Biddle ? Lower $acEquipment: No equipment

Warning: When performing this exercise, use smooth controlled movements.Jerking or using momentum to swing the weight can cause serious lower backinjury.

1. Sit on an exercise mat with your legs ully extended and your upper"ody upright.
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2. >rip a weight plate "etween "oth hands.

!. 3old the plate out in ront o your a"dominals eeping your arms"ent slightly.

#. 0ross your your anles and raise them o- the %oor slightly.

,. $end your nees towards you slightly.

/. Lean "ac a"out 1, degrees to "alance your "ody. +his is the startposition.

. =n a smooth motion*turn your torso to the let and touch the plate onthe %oor. Bae sure you exhale as you do this.

. 4eturn to the start position inhaling as you do so.

'. 4epeat the same mo&ement* this time to your right side* againexhaling as you do so.

1(.4eturn to start position and repeat.

Lying Leg Raise / Li&t

Primary muscle group: 6"sSecondary: Biddle ? Lower $acEquipment: No equipment


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1. Lie on your "ac on a mat with hands under your lower"uttocs on either side to support your pel&is.

2. Legs straight out in ront o you* anles together and eetslightly o- the %oor.

!. Aeep your nees straight and raise your legs "y %exing thehips until they are completely %exed.

#. 4eturn to starting position.

august challenge 2014 instructions

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