NOV/DEC CHALLENGE DAY7


5MINS OF WARM UP (am sure by now you know the drill)

Begin Workout

Cardio

Burpees (for those who cant do full burpees just touch your toes and then touch the sky) 20reps (you can rest 10secs after every 5burpees) 3sets

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Jumping Jacks 1min 3sets

jumping jacks

jumping jacks

High Knees 1min 3sets

High Knees

High Knees

2punches and then kick (keep alternating legs) 1min 3reps

Skip 1min straigh 5sets

TUMMY

LEG RAISES 25REPS

Leg_Raises

Leg_Raises

VCRUNCH 25REPS

Jack Knife Crunches

Jack Knife Crunches

FRONT PLANT 30SECS HOLD

Front Plank

Front Plank

 

RUSSIAN TWIST 25REPS: 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

 

 

BICYCLE CRUNCHES 25REPS

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

WORKOUT COMPLETE

STRETCH

Stretch: 20secs of each

Stretch: 20secs of each

 

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