SEPTEMBER 2013 CHALLENGE DAY 9
Warm Up 5mins
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
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
LOWER TUMMY EXERCISE
Leg raise 20reps
bicycle crunch 20reps
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