NOV/DEC CHALLENGE DAY4


WARM UP

3MINS WARMUP

3MINS WARMUP

WORKOUT BEGINS

MOUNTAIN CLIMBERS  + BURPEE: Do 4mountain climbers + 1burpee (1min)

3sets (rest for 30secs after each set)

Mountain Climbing

Mountain Climbing

Burpees

Burpees

 

SQUAT PUNCHES: Start by droping to a squat and punch 4x and stand punch 4x 1min

1min (3sets): Rest for 10secs after each set

wfmove1_0

Squat Jacks (As the illustration shows, stand in a squating position and open legs and close as fast as you can)

1min 3sets, rest for 30sets after each set

Squat_Jacks

Squat_Jacks

Ski Squat:

Do this 1min 3sets rest for 10secs

Ski Squats + Kicks

Ski Squats + Kicks

TUMMY

40 Woodchoppers (20 on each side). Using one hand weight, stand with your feet hip-width apart with your weight on your left leg. Start by holding the weight in both hands up by your left shoulder. Next, twist to make a chopping motion down towards your right hip. Allow your feet and knees to pivot with the twist. Raise the weight back up to your left shoulder and repeat for 20 reps. Next work your right side.

wood-chop-1-600x400

wood-chop-2-600x400

50 Russian Twists. Sit on your butt with your knees bent and feet flat on the ground. Your torso should be leaning back at a 45 angle to the floor. Hold a dumbbell with both hands. Lift your feet from the ground, crossing them at the ankles and balancing on your butt. From this position, twist your torso to the right and touch your dumbbell to the ground next to your body. Next, twist back over to the left touching the weight to the left side of your body. Repeat back and forth, all while balancing with your legs and torso raised off of the ground.

russian-twist-2-600x400

russian-twist-1-600x400

 

30 Side Plank Hip Lifts (15 on each side). Get into side plank position with your elbow on the ground and your legs and hips resting on the ground. Engaging your abs and keeping your body in a straight line, raise the lower half of your body up off the ground into a straight plank position. Lower again and repeat. Do 15 on your right side, and then 15 on your left side.

side-plank-hip-lift-1-600x400

side-plank-hip-lift-2-600x400

 

30 Bicycle Crunches. Lie on your back with your knees bent and your hands behind your head. Do not clasp your hands together. Engage your abs, lifting your shoulders and upper back off of the ground. At the same time, move your right elbow toward your left knee so that they meet in the middle of your body. Next, switch your position by bringing your left elbow to your right knee. Continue as quickly as possible while still keeping your torso raised up off the ground.

 

bicycle-crunch-1-600x400

 

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