NOV/DEC CHALLENGE DAY5


Hi ladies,

in this exercise endeavor to land on your feet in any jump related exercise and remember land soft and calmly and maintain your speed, form is really key.

Ensure you speed when doing these workout and if you get tired dont sit down move around and breathe in and out, sip little bits of water if you get dizzy or dehydrated, smile and enjoy your workout, always push ur tummy in as you workout.

THIS IS A FAT BURNING WORKOUT SHORT BUT REALLY INTENSE

5min Warm

Go out for a 5min brisk walk

BEGIN WORKOUT

– JOG/BRISK WALK: Walk or jog for 1min and then run/sprint for 30secs DO THIS FOR 10MIN ( Go outside or do this in your compound)

Optional (to those who cant go outside do 30secs of jumping jacks and 30secs rest do this for 4mins and then do jump squat for 30secs 4sets rest 10secs in btw) Repeat this 2ce

– Jack Squats Do this for 35secs and rest for 30secs Do this 5sets

squat jacks

squat jacks

– Tuck Jump 10reps 3sets (ensure to land on the balls of your feet/toes) DONT BE SLOW BE FAST MOVE IT! MOVE IT! MOVE IT!

power/tuck jump

power/tuck jump

– POWER SKIP PLS DO THIS REALLY FAST 1MIN 3SETS

POWER SKIP

POWER SKIP

– JUMP AND PUNCH! PUNCH!, JUMP AND THEN PUNCH! PUNCH! Do this 10reps 5sets (do this with speed)

High Knees: 1min 5sets (fast!!!!!)

– highknees1

 

WORKOUT COMPLETE

STRETCH

Stretch: 20secs of each

Stretch: 20secs of each

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