SEPTEMBER 2013 CHALLENGE DAY 7


Warm Up 5mins

Cardio:

Skipping 500x

Mountain Climbers 30reps 3sets

Jump Squat 20reps 3sets

 

Strength Training (use slightly heavy dumbbells):

Lateral Dumbbell Raise 20reps 3sets 

Dumbbell Front Raises  20reps 3sets 

Dumbbell Pullover   20reps 3sets 

 

Body Toning:

Jack Knife Crunches 20reps

Crunches 20reps

Plank 20sec Hold

Standing Oblique Crunches 20reps (2 sets)

Back Bow 20reps (2 sets)

 

Hot Buttocks Exercise:

Static Lunges (Each Leg Hold for 10secs) 3sets

Sumo Squat (When you squat really go down almost reaching your ankles when you go down, go up and down) 15set 3reps

 

MOUNTAIN CLIMBERS

MOUNTAIN CLIMBERS

Jump Squat

Jump Squat

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Jack Knife Crunches

Jack Knife Crunches

Crunches

Crunches

 

Front Plank

Front Plank

 

Alternating Standing Oblique Crunches

Alternating Standing Oblique Crunches

 

Back Bow

Back Bow

Lunges

Lunges

 

Sumo Squats

Sumo Squats

WORKOUT COMPLETE

stretch

stretch

 

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