August 2013 Challenge DAY 16


Hi ladies,

below is the workout for tomorrow.

It would be rather difficult for me to get all the exercise illustration for this exercise but am sure many of use know the exercises.

Please read it all then start the workout.

I have also integrated a video illustration guys.

If you are having problem in viewing the video pls do inform me.

Link to the video –> http://www.youtube.com/watch?v=fcN37TxBE_s

Warm Up: (30 seconds each)

  • March in Place
  • Jog in Place
  • Torso Twists
  • Row + Lateral Step
  • Deep Squat

Workout Structure: 40 seconds each exercise with 15 sec jog/boxer shuffle in-between each exercise. Do alternating sets of each group of two exercises for a total of two sets per exercise.

  • Slow Burpee
  • Jumping Jack
  • Lateral Step And Reach
  • Ventral Jacks
  • High Knee Pause
  • Fly Jacks
  • Bicycle Crunch
  • Lunge Jack (Alternating lunge, when in lunge hands at front ankle, stand with hands over head)
  • Plank Slaps
  • Stutter Jack (regular JJ motion but pause three times bottom, top and half way on the way up and down)
  • Lateral Hops
  • High Knee Jack (hands clap under thigh every time knee goes up, alternating)
  • Side Leg Raise w/ Oblique Crunch
  • Plank with Rear Leg Raise
  • Toe Touch Kick (alternating)
  • Jumping Jack

Cool Down: (20 seconds each)

  • Lunging Hamstring Stretch
  • Standing Single Leg Quadriceps Stretch
  • Wall Calf Stretch
  • Wall Chest Stretch
  • Wide Hamstring and Over Head Shoulder Stretch
  • Inside Thigh Stretch
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