OCTOBER CHALLENGE DAY 19


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 skipping

Squat Jacks 100x

High Knees 100x

Toe Touch Jump 45x (jump and touch your toes in the air)

(do 2sets of these apart from skipping)

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:

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

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
Step-Ups:
Step-Ups:
Quadruped Hip Extensions
Quadruped Hip Extensions
Front Lunges
Front Lunges
Bridging
Bridging
stretch
stretch
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