Billy's April Challenge

[Guest guest]

This month's focus is getting that upper and lower back into shape. Let's start with the upper back. Keeping your upper back in shape is very important for your posture. Maintaining good posture in the upper back helps prevent rounded shoulders and an aching lower back. It also makes you look authoritative and confident at the same time. Now on to the lower back…Keeping the lower back in shape helps alleviate back pain, as well as any pain that may try to radiate down to your lower extremities. Keeping your lower back strong also helps build a strong core. The stronger your lower back, the stronger your abs will be (and your posture as well). What better way to keep your upper and lower back strong than with Tae Bo and 's BootCamp Elite!!!

Monthly ChallengeUpper and Lower Back No turning back now, troops! It's time to work!

Warm-up with 100 jumping jacks

Now give me 4 sets of 25 push-ups

Using your Bands, cross them in front of you and, keeping your arms straight out in front of you, hold the Bands at shoulder height and with arms straight out to your sides, and knuckles facing up to the ceiling, lift two inches up. Be sure to squeeze your shoulder blades together in the back. Do for 4 sets of 25.

Now, lean over at the waist with a flat back and do the exact same thing. I need 4 sets of 25.

Stand with feet together, shoulders back, butt back in a slight sitting position, and with the Bands still in a crossed position, hold them in your fist with your palms facing up, squeezing shoulders together and now lift your fist above your head and back down to your chest. Be sure not to let your hands go lower than your chest on the return. 4 sets of 25.

Now, lie on your stomach with your hands under your chin, bend your knees, squeeze your butt together and lift your thighs off of the ground one inch, from there lift another two inches up for 3 sets of 25

..

Repeat the same starting position, except this time, touch your toes together and lift. 3 sets of 25.

Repeat the same starting position, except this time, let your legs extend out behind you, slightly bent, and criss-cross your legs for 3 sets of 25.

Finish with 4 sets of tricep dips, 15 dips each set, and 200 sit ups.

Cool down with a nice stretch. Be sure to stretch out your lower back.

Great job!

If you want a tracking spreadsheet (Excel) let me know and I'll forward it.

-- Be a F.R.O.G . °Ü°GLYSDI,Gymmie in Texashttp://www.freewebs.com/zero2nine/