August 2013 Challenge DAY 21 (get the SHAKIRA TUMMY)
Hi ladies in this 10days we would be doing extensive workout routines and mange our diets.
In all your exercises ensure you breathe in and exhale opening your mouth and also, push your tummy in as you workout.
Shakira eats about 200 – 250 calories per meal and eats about 8meals a day.
Using the diet time table i sent you, you can whim up your own portions of meals containing about 200 – 250 calories.
WARM UP 3MINS:
SLOW HIGH KNEE RAISE IN PLACE FOR 30SECS
TOE TOUCH 30SECS
TORSO TWIST 30SECS
ARM SWING 30SECS
SLOW JOGGING IN PLACE 1MIN
BURPEES 30 (10reps 3sets)
Skipping 300 (50skips 6sets)
Jumping Jacks 100 (20reps 5sets)
Boxing and Side Leg Raise 60 (using ur home made dumbells, do 20reps 3sets)
SQUAT PUNCHES 30 (when you punch punch hard and fast, when you come up punch with both hands carrying your home made dumbells, remember form is key, do 10reps 3sets)
SHAKIRA’S FLAT ABS WORKOUT
Start on all fours, back flat, knees under hips, palms under shoulders. Inhale, rounding back, imagining that you’re pulling your navel toward your spine (as shown). Exhale as you return to start for one rep. Do 30 quick reps. (2sets)
Sit with knees bent, toes touching floor, arms extended in front of you; lean back until abs engage. Reach hands forward as you bring toes 4 inches off floor (as shown). Return to start for one rep. Do 15 reps (2sets)
Sit & Reach
Balance on a stability ball, toes out and hands behind head. Lean right, extending left arm overhead and reaching right elbow toward right knee (as shown). Return to start; repeat on opposite side for one rep. Do 15 reps (2sets)
Start with feet hip-width apart, right toe out, arms extended overhead. Lift right knee so thigh is parallel to floor as you bring elbows to knee (as shown). Return to start; repeat on opposite side for one rep. Do three sets of 15 reps.