SEPTEMBER 2013 CHALLENGE DAY 9


Warm Up 5mins

Cardio:

Skipping 500x

Burpees 100x

This is how you do it, you skip 100x and do 20reps of burpees, do these 5sets.

Strength Training (heavy dumbbells):

Flat Bench Curls 20reps 3sets

Arnold Press  20reps 3sets

Dumbbell Press  20reps 3sets

Push Up   20reps 3sets

Tummy:

Plank 20sec Hold

OBLIQUES (love handles)

Side Bend with dumbells 20reps 3sets (10 on each side)

Side Lying Leg Raise 10reps on each side 3sets

UPPER TUMMY EXERCISE

Crunches 20reps

Toe-Touches 20reps

LOWER TUMMY EXERCISE  

Leg raise 20reps

bicycle crunch  20reps

BACK FAT

Back Bow 20reps (2 sets)

Hot Buttocks Exercise:

Step-Ups: Make the leg on the bench WORK!  Transfer all weight to that leg. Other leg should be inactive as much as possible.  Abs pulled in will help stabilize the movement. Do 12 reps, 3 sets on each leg.  You can also use dumbbells in this exercise.

Bridging:  Keep back straight. Controlled movements. Squeeze glutes as you extend hip backwards. Draw abs in. Do 12 reps, 3 sets on each leg

Front Lunges: Keep body upright. Keep knee behind toe. Don’t lean forward when you lower yourself. Do 12 lunges, 3 sets on each leg. You can also use dumbbells in this exercise.

Four-Way Hip Extensions:  Do 12 reps, 3 sets on each leg

WORKOUT COMPLETE

STRETCH

Burpees

Burpees

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Push Up

Push Up

Front Plank

Front Plank

Side Bend with dumbells

Side Bend with dumbells

Side Lying Leg Raise

Side Lying Leg Raise

bicycle crunch  20reps

bicycle crunch 20reps

Back Bow

Back Bow

Step-Ups:

Step-Ups:

Quadruped Hip Extensions

Quadruped Hip Extensions

Front Lunges

Front Lunges

Bridging

Bridging

stretch

stretch

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