OCTOBER CHALLENGE DAY4 (extreme 10days day1)


WARM UP (ILLUSTRATION BELOW)

1. – Short run drill (i have embedded a link to the video so it can see how its done, its a youtube video, there are 3drills their, you are to do drill one, with an imaginary floor ladder, from your starting point do about 10 running drills and back 10running drills do this for 1min)

– Then hit the ground to do 20 crunches

2. – STAR JUMP (hope you have a firm bra,  jump high as in you are in the air hold your legs and touch ur knees, to this about 10times non stop be a bit fast, dont stop and rest)

– then hit the ground and do Leg drop 20reps

3. – Short run drill (i have embedded a link to the video so it can see how its done, its a youtube video, there are 3drills their, you are to do drill three, with an imaginary floor ladder, from your starting point do about 10 running drills and back 10running drills do this for 1min)

– Oblique crunches do about 10reps on each side.

4. Burpees (everyone favorite lol i need us to do 20 of this explode with 5 then rest for 30secs until you finish it)

Drop on the ground and do jack knife crunches get a ball or something u can use between your legs.

5. Mountain Climbers (do this for 30secs)

– Hit the ground and do 5full push up.

DO 2 SETS OF THIS (NOTE IN THE SECOND SET DONT DO THE TUMMY EXERCISES)

Link to the video on face is this : https://www.facebook.com/photo.php?v=643020522396954

youtube video below

Screen Shot 2013-10-03 at 11.28.12 PM

THIS IS HOW DRILL ONE LOOKS

Short Drill 2 (note this is the 3rd drill in the video)

Short Drill 2 (note this is the 3rd drill in the video)

leg drop

leg drop

Jack Knife Crunches

Jack Knife Crunches

Sump Oblique Crunches

Sump Oblique Crunches

warm-up

warm-up

stretch

STAR JUMP

STAR JUMP

Full Push Up

Full Push Up

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