Weekly Challenge – 8.22.11

It’s hot! The first part of this week’s challenge is to drink enough water every day. How much is enough? Half your body weight in ounces. Example: If you weigh 150 pounds, drink 75 ounces of water throughout the day. I recommend getting a reusable bottle. Calculate how many times you need to refill it to equal your right amount of water. Keep track until it becomes a habit every day!

School has started back for my kids, as well as all the extra curricular activities. It’s going to be busy, so I need a good combination move this week! I decided wall sits with bicep curls. Sit down in your wall sit with dumbbells in hand. Hold a 90 degree angle with your legs and press your back against the wall. Make sure your knees do not go past your toes. Keeping your arms close to your side, bend your elbows at a 90 degree angle with palms facing up. Curl the dumbbells up to shoulder level and return to the 90 degree angle, equalling one rep.

Beginners- wall sit with 30 bicep curls using at least 8 pounds every day

Intermediate- wall sit with 50 bicep curls using at least 10 pounds every day

Advanced- wall sit with 70 bicep curls using at least 10 pounds every day

Use a weight that allows you to fatigue at 10 reps. Keep your curls really slow, controlling the weight.

Remember you have all day to complete this challenge, you don’t have to do it all at once. Sets of 10 is a great way to break it up. Ready, set, GO!

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