August 2013 Challenge DAY 22


Hi ladies we have 8more days to the end of this challenge and w have been receiving loads of testimonies.

Please do share yours as well.

OUR DIET:

We would be eating just fruits today, nothing but fruits and water.

EXERCISE

WARM UP 3MINS:

3MINS WARMUP

3MINS WARMUP

CARDIO:

SQUAT JACKS (Do 30secs 3sets, when you finish a set thats 30secs rest for 20secs before the you do the other, illustration is below, you do this really fast)

STATIC LUNGES  (Hold 30secs 4sets, 2sets on each leg, you hold it and squeeze in ur tummy and buttocks, if you are not stable you can put your hand against something for stability)

STEPS: (Get a wooden box or use the first step of your stair case and run climb up with both legs and down with both legs really fast for 30secs rest for 20sec and do 3sets)

HIGH LEG RAISE: (I think this is explanatory enough, raise one leg up to hip level drop it down then raise the other leg, do this really fast for 30secs rest 20secs and do 3sets)

DO ALL THESE ALL OVER AGAIN

ABS WORKOUT:

Front Side Back Side Plank

V-Sit Crunch

Front Side Back Side Plank

Begin in plank position: Feet hip width apart up on the balls of your feet, resting on forearms, elbows directly under shoulders, straight line, no droopy hips and no raised hips.  Engage glutes and abs (tighten your butt and stomach).  Slowly extend one leg up, pause and count to 1, then release leg gently down to floor, repeat with opposite foot.  Continue for 10 reps each foot.

Move quickly onto your side and get into side plank position: elbow under shoulder, feet extended out straight to your side in a line, and feet stacked.  Raise your hips up off the ground and think about pushing your elbow into the ground as you lengthen your legs out.  Extend the top leg up and hold for 1 count, slowly and gently release it back down to other foot, repeat for 10 reps.

Move quickly into a reverse plank: hands under shoulders and fingers facing towards feet, legs extended out in front of you and raise onto your heels, butt off the ground.  Slowly raise one foot up off the ground, hold for 1 count and carefully replace it back down to floor (don’t crash it down) repeat with opposite foot.  Repeat for 10 reps each leg.

Move quickly onto your opposite side and get into side plank position: elbow under shoulder, feet extended out straight to your side in a line, and feet stacked.  Raise your hips up off the ground and think about pushing your elbow into the ground as you lengthen your legs out.  Extend the top leg up and hold for 1 count, slowly and gently release it back down to other foot, repeat for 10 reps.

photo

V-Sit Crunch

Sit with legs out straight and arms resting on the ground at your sides.  Lift legs up and extend then straight, lowering legs down, but not all the way as you lean back with upper body.

Bring knees in and upper body back up to a crunch position holding tummy in tight and flat.

Extend legs out again and lower them down as you lower your back down, repeat for 10 reps.

Rest.  Repeat 2-3 sets.

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Lunges

Lunges

 

squat jacks

squat jacks

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