SEPTEMBER 2013 CHALLENGE DAY 14


Warm Up 5mins:

March In Place for 1min

Jumping Jacks for 1min

Windmil Toe Touch 30min

Torso twist 30secs

High Knees 1min

High Leg Raise 30sec

Imaginary skiping 1min

Cardio:

500 skips

throw punches 200x

Strength Training (heavy dumbbells):

Lateral Dumbbell Raise 20reps 3sets

Arnold Press  20reps 3sets

Dumbbell Bench 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 (this reduces backfat, makes the waistline smaller and sculpts the buttocks) :

Deep Squat 12reps 3sets (not static go up and down with hands behind the head, stick your buttocks out as you go low)

Static Sumo Squats 12x 2sets(with this you spread your legs wide apart toes pointing side ways and bend, then raise your toes up and the down, up and then down)

Alternating Side Lunges 12x 2sets (stick your butt out as you go low)

Bench Lunges Each Leg 12reps 2sets

Chair Pose (hold for 15secs) 2reps

Oblique Side Squat 24reps 2sets

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 (as you raise leg squeeze your gluts thats your butt to feel a burn)

 

WORKOUT COMPLETE

STRETCH


right and left Toe Touch
Windmil Toe Touch
Torso twist (twist from left to right)
Torso twist (twist from left to right)
High Knees
High Knees
High Leg Raise
High Leg Raise

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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
Quadruped Hip Extensions
Quadruped Hip Extensions
Front Lunges
Front Lunges
Bridging
Bridging
alternating side lunges

alternating side lunges

Bench Lunges

Bench Lunges

Chair Pose Squat

Chair Pose Squat

Deadlifts

Deadlifts

Sumo Squats

Sumo Squats

Sump Oblique Crunches

Sump Oblique Crunches

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