Sassy Fitness Challenge week 3

Here is your fitness challenge for week 3
How was week 2? Did you give up? You better not have! Recommit to exercise and remember what it was that made you decide to workout. There was some reason that made you get out of bed and use your body. Reconnect to that reason and push on through. You are doing great and it's only going to get better.


Monday, Wednesday, Friday

Upper Body
Push Ups on Knees or Full Form 12- 15 repetitions, 2 sets Kneel on a mat and walk your hands out until they are directly under your shoulders, keeping your knees together. Keeping your back straight and knees on the mat, press your chest down toward the mat, bending your elbows and inhaling as you go. Exhale as you slowly press your body back up to the starting position.
Reverse Flys  5lbs Stand with legs shoulder-width apart and back straight. Slightly hinge forward at the knees and waist so that you are leaning forward approximately 45 degrees with arms extended toward the floor. Exhale while pulling your arms back and hands up toward your stomach, keeping elbows close to your body; inhale as you return your arms to the starting position.  Try changing the range of motion. Pulse in for about 8 reps and then try full range for about 10-12 reps. Also varying the position of the hands is great too.
Cat/Cow Stretch 60 seconds Kneel on hands and knees with hands directly below shoulders. With a forward pushing motion, arch your back; hold position for 5 seconds. Then allow your back to sag, forming a concave shape; hold for 5 seconds. Breathe normally throughout the entire stretch.
Alternating Hammer Curls 5-8lbs, 20 repitions Sit in a chair or stand with feet hip width apart with a dumbbell in each hand. Keeping your elbows close to your sides and your wrists in a straight, neutral position, curl the dumbbells upward one at a time, exhaling as you flex. Inhale as you lower your arms back to the starting position.
Chair Dips Sit on the edge of a sturdy chair with your hands holding the front of the seat. Carefully walk your feet out so that you have a slight bend in the knees and are supported by your heels and arms. Inhale and slowly lower your body down, then exhale while pressing back up into the starting position. Keeping your back straight and the edge of the chair close to your body

Lower Body
Squats with Band Stand on elastic fitness band with feet shoulder-width apart, holding the ends of the band firmly in your hands. Inhale and slowly bend at the knees and hips until your body is at chair height, being sure to keep head up and back straight. Slightly curl elbows as you bend to maintain resistance on legs. Return to the starting position, exhaling as you go.
Side Steps Stand with legs together. Step to the side with your right foot, bending both knees to assume a small squat position as the foot lands on the floor. Straighten your knees while bringing your right foot back to center. Repeat in the opposite direction. Breathe normally throughout the exercise; do not hold your breath.
Front Leg Crosses Stand with both feet together. Slowly and carefully, balance on one leg and bring the other leg out to the side. Cross the outside leg in front of your planted leg, exhaling as you go. Repeat with the opposite leg.

Core Body
Raised Head Crunches  Lie back on a mat with your knees bent and cross your arms above your chest. Crunch forward by pushing your lower back into the mat and squeezing your abdominal muscles, exhaling as you go; your shoulders should lift up off the mat and your head should go straight up toward the ceiling (do not let your chin roll forward). Inhale as you return to the starting position.
Cobra Stretch Lie on your stomach on a mat and position your hands just beneath your shoulders. Gently push up while arching your back, keeping your hips on the mat at all times. Hold the stretch for 10 to 15 seconds, breathing normally.

Post-Workout Stretches
C-Curve Stretch Stand with feet slightly apart and arms out in front of you at shoulder level. Clasp hands together, drop your chin toward your chest and push arms as far out as possible, forming a C-curve with your upper back. You should feel the stretch in the middle of your upper back, near your shoulder blades. Hold the stretch for 10 to 15 seconds, breathing normally.
Chest Expansion Stand with your hands clasped behind your back and gently lift them up and back as far as possible. Hold the stretch for 10 to 15 seconds, breathing normally.
Overhead Triceps Stretch  Stand with feet together and hold one arm straight out in front of you at shoulder level; bend elbow to touch your shoulder. Grasp your elbow with your opposite hand and gently push your arm up. Hold the stretch for 10 to 15 seconds, breathing normally. Repeat on the other side.
Rear Bicep Stretch Stand with hands clasped behind your back and gently lift them up as far as possible. Hold the stretch for 10 to 15 seconds, breathing normally.
Butterfly Stretch Sit on a mat with the heels of your feet pressed together, letting your knees drop to the side as far as is comfortable. Rest your hands on your ankles and gently lean forward. Hold the stretch for 10 to 15 seconds, breathing normally.
Seated Angled-Leg Stretch Sit on a mat with the heels of your feet pressed together, letting your knees drop to the side as far as is comfortable. Rest your hands on your ankles and gently lean forward. Hold the stretch for 10 to 15 seconds, breathing normally.

Cardiovascular Goal: 75 min.
This week, aim for 75 minutes total of aerobic activity; each session should last at least 25 minutes and should safely elevate your heart rate.

I know it's a super busy week but make sure you are doing your workouts.