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" Welcome to Phase 2 of REDBOOK&amp;#039;s Wedding Dress Challenge! In this part of the challenge, we&amp;#039;ll be giving you weekly workout fit lists you can print out and take on the go. Below the fit list, you&amp;#039;ll find a longer explanation of all the moves, plus your homework for the week. Let&amp;#039;s get moving!  Click here to download an easy-to-print version. Week 1 Workout Park bench: Perform the following only using a park bench. Set the timer on your watch for 1 minute. Complete 3 rounds of 1 minute for each exercise. Move from one exercise to the next quickly without stopping the clock. 1. Jumping jacks \u2014 First start with the legs together and arms at your sides...arms go up and legs jump out for your jumping jack. Repeat this for 1 minute. 2. Bench crawls with pushup \u2014 Starting in pushup position with hands on one end of the bench, do one pushup and then walk your hands to end of the other end of the bench maintining the plank position. Do another pushup and then walk hands back to start. Repeat for the minute. 3. Step ups \u2014 Facing the bench, place your right foot completely on the bench, step up placing your left foot next to your right. Step down with the left and repeat on the other side for one minute alternating legs. 4. Bench burpees \u2014 First, squat down and place your hands on the bench and jump back so you&amp;#039;re in the pushup position (you can step back to modify). Do one pushup here and then jump your feet back in to the start. When you jump, get full extension with the arms, hips and feet. 5. Leg lower &amp;amp;amp; lifts \u2014 Lay on your back with your legs hanging off one end of the bench, hands holding the bench at your sides. Engage your core by lifting your feet and raising them up and over your head. To modify this move, just bend your legs and shorten the range of motion. Pay close attention &amp;amp;amp; keep your midline engaged on the way down, keeping that core tight \u2013 don&amp;#039;t just drop the legs. 6. Dips \u2014 Have a seat on the bench; put your arms at your sides with your hands griping the bench. Keep your back close to the bench throughout the movement and concentrate on bending until your elbows create a 90 degree angle. There are two levels to this exercise. Start with your legs bent and progress to legs straight as you get stronger. Week 1 Homework: Cardio Intervals &amp;amp;amp; Stretching Start with 5 minutes of stretching to get your body warmed up. You can do these workouts using any of the following cardiovascular options: jump rope, jumping jacks, running, biking, swimming, stairs, etc. Use your imagination. Just follow the work-to-rest intervals as indicated. At the end of each interval session, stretch for at least 5 minutes. \u2014 15 seconds high intensity/60 seconds low intensity \u2014 Repeat 10 times Week 1 Homework: Cardio &amp;amp;amp; Conditioning Jump rope &amp;amp;amp; Sit ups a. 100 jump ropes b. 50 sit ups c. 80 jump ropes d. 40 sit ups e. 60 jump ropes f. 30 sit ups g. 40 jump ropes h. 20 sit ups i. 20 jump ropes j. 10 sit ups Week 1 Homework: Video Do video from week 2 from the WDC archive.        "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.redbookmag.com/body/health-fitness/advice/a15146/wedding-dress-challenge-phase-2-week-1-workouts/>