SEPTEMBER 2013 CHALLENGE DAY 21


WARM UP FOR 5MINS

– Imaginary skipping 1min

– March in 1place (swing arms like clap front and back motion)

– Butt kicks 1min (raise ur leg to hit the back of ur butt)

– High knee raise (slow) 1min

– Hands in the air, touch shoulder and then knees 1min

WORKOUT

5MINS OF BURPEES ( DO FOR 1MIN AND REST 30SECS)

5MINS OF SKIPPING (DO FOR 1MIN AND REST 30SECS)

5MINS MOUNTAIN CLIMBERS (DO FOR 1MIN AND REST 30SECS)

5MINS JUMPING JACKS (DO FOR 1MIN AND REST 30SECS)

OTHERS

SQUAT AND OBLIQUE CRUNCHES (BEND DEEP BEND AND THEN CRUNCH ON ONE SIDE AND THEN BEND AND THEN CRUNCH ON THE OTHER SIDE)  10REPS ON EACH SIDE MAKING IT 20

BENCH LUNGES: 12reps  ON Each leg 2sets

Quadruped Hip Extensions 12reps on each leg 2sets

Tummy

Crunches 50reps

bicycle crunch 50reps

WORKOUT COMPLETE

STRETCH

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bulgarian (1)

Bench Lunges

Sump Oblique Crunches

Sump Oblique Crunches

bicycle crunch  20reps

bicycle crunch 20reps

Quadruped Hip Extensions

Quadruped Hip Extensions

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