Week 1 Diet.com Weight Loss Challenge Exercise Plan
Each week, the exercise routine will get increasingly difficult. Start
with Week 1 and progress whenready.
Perform this routine 2x a week on nonconsecutive days.
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Sarah: Hey everyone! Welcome to diet.com video I am Sarah host and once again I am joined by Stephen Cabral Body Transformation Expert. And today we are bringing you week one of our six week slim down series. This work actually be done twice a week on non consecutive days, and next week we are going to be bringing you a similar workout that's actually a progression.
Stephen Cabral: Alright let's get started. Let me have you grab both dumbbells; we are going to start with the shoulder press. So it will lead you a fairly challenging weights but that's what it has to be. It has to be a weight that's going to make your muscles work and working too fatigue. So we are going to start with the arms at the right angle. Good! Keep your knees slightly bend just so you take a porch of your lower back; you will be core engaged, and then simply what I am going to have you do is just press directly over head with other dumbbells touching. Good!
So come back down slowly, breathing in, breathe out on the way up. Turn these just slightly towards each other. Good! That takes a little bit of the pressure off from your shoulder. You don't want your shoulders just externally rotate or internally rotate through the front having your thumb turn around.
So both shoulders starting to get little bit of a burnt, and like you said, as we progress through the different weeks, you are going to show or see how we can make this exercise more challenging and get more out of it, but right now we are going to stick with 15 repetitions for a dumbbell shoulder press. Excellent job!
Now I want you to drop the dumbbells right by your side. Good! We are going to pull the shoulder ways back and I am going to have you put one foot in front of the other with the back foot on the ball of the foot. So let's move them just apart, just a little bit further so you are balanced. Good! Pull your shoulders ways back look straight ahead with your chin parallel to the floor, sink the back knee down towards the floor, press right back up before it touches. Good! So if you look this knee right here is above the ankle, it's not pushing pass the toe, so you are sitting back in that right hip and the glute and the hamstring get to do a little bit of work as well. So let's do one more and we will switch sides. Great job!
So we had the right foot in front; we need to switch to get the left leg in front. So reset, make sure you have a good grip on the dumbbells, nice and strong grip that will pack your shoulders nice and tight, and now sink back down with the back leg, good push, back up, breathing in on the way down, out in the way up. Let's do one more. Alright nice job!
And the last one I am going to take these dumbbells out of your hands. I am going to have you lie right down on your back, I want you do a crunch with your legs up. Let's put the hands on temples. The reason I don't like people put the hands behind there head is that it does ends up having people with their neck which we don't want. We want you to keep your neck away from your chest on the way up.
So just like this pull your shoulder blades and have up from ground to start. So now crunch up keeping your abs tight, and I want you to look up to the ceiling the whole times, not your knee, that will pull your chin to your chest and round at your spine which you don't want. And crunch right back up. The legs stay steady the whole time. Good! Breathing in, right back up, let's do one more. Legs are great they are about a right angle squeezing up so it's perfect.
So what we did today we did shoulder presses, we did split lunges also called split squat, and we did crunches with the legs up at the right angle.
So what we are going to do over the next six week is really progress each one of those exercises, we are going make them progressively harder by adding another new dimension, new twist, to that, and then on your off days when you are not doing this workout. So let's say you do this on a Monday and Wednesday or Monday and Thursday. The other tree four days a week you want to get in either interval sprints or you want to do a longer distance Cradio day, but then also with this right here we are going to add in nutrition component which we will talk about later.
Sarah: So, make sure you guys check back for our diet video later this week, and don't forget to do this workout two times a week and you will see result in near times, so don't forget to subscribe to Diet Health.