August 2013 Challenge DAY 12


Hi guys

in these workout we would be doing it twice.

Meaning after you have finished it you would do it all over again

VIDEO

How to do this workout
After a 4-minute cardio warm up, your muscles will be warmed and ready to work. That’s when we jump into the HIIT portion of our routine that engages the upper body, lower body, and core.

Warm Up Exercises
• Crossover Toe Touch Stretch
• Standing Crisscross Crunches
• Torso Rotations
• High Kicks
• Leg Swings, Front to Back

HIIT Exercises
• Jumping Jacks
• Ski Squats + Kicks
• Traveling Push Ups
• Crossover Crunches
• Fingertip to Toe Jacks

Workout Structure:
For the exercises in the highest intensity part of the routine, you will do 20 seconds on, and 10 seconds off, three times through. Then you will move onto the next exercise. After you have gone through all five exercises in the plan, you will get two minutes of active rest.

For the active rest interval, make sure that you keep moving. You can march in place, do jumping jacks, or just pace around the room – just make sure that you don’t sit or lie down.

Once your active rest period is over, you are going to repeat the HIIT exercises once more.

Warm Up Exercises 4MINS

15SECS On Each Side Crossover Toe Touch Stretch

15SECS On Each Side Crossover Toe Touch Stretch

1min Standing Crisscross Crunches

1min Standing Crisscross Crunches

1min Torso Rotations

1min Torso Rotations

High Kicks 1min

30sec on Each SidenLeg Swings, Front to Back

30sec on Each SidenLeg Swings, Front to Back

HIIT Exercises

JUMPING JACKS

DURATION 20SECS, REST FOR 10SEC AND DO 3SETS

Jumping Jacks

Jumping Jacks

Ski Squats + Kicks

DURATION 20SECS, REST FOR 10SEC AND DO 3SETS

Ski Squats + Kicks

Ski Squats + Kicks

Traveling Push Ups

DURATION 20SECS, REST FOR 10SEC AND DO 3SETS

Traveling Push Ups

Traveling Push Ups

Crisscross Crunches

DURATION 20SECS, REST FOR 10SEC AND DO 3SETS

Crisscross Crunches

Crisscross Crunches

Fingertip to Toe Jacks

DURATION 20SECS, REST FOR 10SEC AND DO 3SETS

Fingertip to Toe Jacks

Fingertip to Toe Jacks

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