OCTOBER CHALLENGE DAY31


 

5MINS WARM UP

Baboon Jump (20secs)

Ball your hands into fists and place your knuckles on the floor in front of your left foot. Keep them there as you jump to your left. Upon landing, lift your fists and swing them between your legs, shifting your weight to your left foot and straightening your right leg. Repeat in the other direction. Continue alternating.

babboon-jump

Stand in plié 12reps

Stand in plié position (feet wide, toes turned out, and knees bent) and squat. Hold weights in front of shoulders, elbows out to sides and palms facing floor. Punch forward with left arm. Bend left elbow to return to starting position; repeat on opposite side to complete 1 rep.

1.-plie-punch-700x700_0

Frog Hop (12reps)

Assume the starting position for the duck walk but place your weight on the balls of your feet instead of your heels. Maintain this position as you hop forward a few inches at a time. After 20 seconds, reverse direction, hopping backward. If this hurts your knees, perform another set of duck walks instead.

frog-hop_0

 

 

Stand in first position 12reps

Stand in first position (heels together, toes out), and hold weights at shoulder height out to sides, palms facing ceiling. Bend left elbow, bringing hand toward head. Return to starting position; repeat with right arm to complete 1 rep.

2.-ballet-curl-700x700_0

 

 

Duck Walk

Push your hips back, bend your knees, and squat as low as you can, extending your arms out in front of you for balance. Keep your chest up, your weight on your heels, and your eyes straight ahead. Maintain this stance as you walk forward for 10 seconds and then backward for 10 seconds.

duck-walk

 

12reps Stand with feet together and hold a weight in each hand at sides, palms facing behind you. Bend forward from hips and bend right knee, shifting weight to left leg. Raise arms behind you; lower arms to starting position. Switch legs halfway through set.

3.-balance-pulse-700x700_0

 

Baboon Jump (20secs)

Ball your hands into fists and place your knuckles on the floor in front of your left foot. Keep them there as you jump to your left. Upon landing, lift your fists and swing them between your legs, shifting your weight to your left foot and straightening your right leg. Repeat in the other direction. Continue alternating.

babboon-jump

 

12reps

  1. AStand in plié position and hold a weight in each hand next to head, elbows bent 90 degrees and palms facing forward.
  2. BBring hands toward each other in front of you, palms facing your face. Return to starting position

4.-plie-fly-a-700x700

 

Frog Hop (12reps)

Assume the starting position for the duck walk but place your weight on the balls of your feet instead of your heels. Maintain this position as you hop forward a few inches at a time. After 20 seconds, reverse direction, hopping backward. If this hurts your knees, perform another set of duck walks instead.

frog-hop_0

 

12reps

  1. AStand in plié position and bend forward slightly from hips. Hold weights in front of your chest, perpendicular to the floor, with palms facing body.
  2. BLower weights in front of you, and then raise them out to sides, so palms face behind you. Return to starting position.

5.-windshield-wipers-700x700_0

 

 

Duck Walk

Push your hips back, bend your knees, and squat as low as you can, extending your arms out in front of you for balance. Keep your chest up, your weight on your heels, and your eyes straight ahead. Maintain this stance as you walk forward for 10 seconds and then backward for 10 seconds.

duck-walk

 

 

12reps

  1. AStand in plié position, squat deep, and bend forward slightly from hips. Hold weights between legs, palms facing each other and elbows slightly bent.
  2. BRise up as you rotate right shoulder back and raise right arm straight up. Return to starting position; repeat on opposite side to complete 1 rep.

6.-windmill-a-700x700

 

 

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