SEPTEMBER 2013 CHALLENGE DAY 3


Warm up: 3mins (walk and swing arms)

Jogging in place 60secs (really slow)

Slow High Knees 30secs

Torso Rotations 30secs

Alternating Standing toe to toe touch 30secs

High Kick 30x

 

MAIN WORKOUT

JUMPING JACKS 1min (old particpants should go 2mins rest 20sec after 1min)

CRUNCHES 20reps ( old participants should go 30reps)

ACTIVE REST FOR 30SECS

 

Skipping 100x (old participants should go 150skips)

Alternating Standing Oblique Crunches 30x (alternate on each side as u do making it 15reps on each side)

ACTIVE REST FOR 30SECS

 

Burpees 30secs

Alternating leg raise (30reps i15 on each side, make sure the legs dont touch the floor as you lower it)

ACTIVE REST FOR 30SECS

 

Jump Squat 30secS

Jack Knife Crunches 20reps

ACTIVE REST 30 SECS

 

Lunges  (alternate each legs 30reps, 15reps for each leg)

front planks (hold for 20secs)

ACTIVE REST 30 SECS

 

Skip 100x

ACTIVE REST 30 SECS

 

Sumo Squat (hold for 20secs) 3sets

Back Bow 20reps

ACTIVE REST 30 SECS

 

Weights

Push Up (using ur body weight)30reps 2sets

Dumbbell Lateral Raise 30reps

WORKOUT COMPLETE

STRETCH

High Knees

High Knees

1min Torso Rotations

1min Torso Rotations

Alternating Standing toe to toe touch

Alternating Standing toe to toe touch

High Kick

High Kick

 

jumping jacks

jumping jacks

Crunches

Crunches

Alternating Standing Oblique Crunches

Alternating Standing Oblique Crunches

 

Burpees

Burpees

 

Alternating leg raise

Alternating leg raise

 

Jump Squat

Jump Squat

 

V-Crunch or Jack Knife Crunches

V-Crunch or Jack Knife Crunches

 

Lunges

Lunges

Front Plank

Front Plank

 

Sumo Squats

Sumo Squats

Back Bow

Back Bow

 

Push Up

Push Up

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stretch

stretch

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