SEPTEMBER 2013 CHALLENGE DAY 22


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): Do a minimum of 15 burpees a 1min and go fast

5MINS OF SKIPPING (DO FOR 1MIN AND REST 30SECS): Do a minimum of 50skips per min and go  fast

5MINS MOUNTAIN CLIMBERS (DO FOR 1MIN AND REST 30SECS) Do a minimum of 40 a min count each leg as 1

5MINS JUMPING JACKS (DO FOR 1MIN AND REST 30SECS) Do 50 a min

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


1000159_315552408579500_2147481449_n

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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