NOV/DEC CHALLENGE DAY9


 

 

Hand plank with cross rotations

10reps on each leg 3sets!

Bring your knee all the way to your opposite elbow & squeeze your abs tight! Strengthens & tones your abs, obliques, arms & improves flexibility in your lower back. 998798_10152110513224059_361327897_n

 

Hip Raises 12reps 3sets

  1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
  2. Place your hands out to your sides palms flat for stability.
  3. Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
  4. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
  5. Return to the start position by lowering your hips back to the floor.
  6. Pause then repeat.

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Squat Jump: 40secs 3sets

 

SQUAT JUMP

SQUAT JUMP

Burpees: How many to do (do 5reps, 4reps,3reps,2reps,1rep) rest 10secs after each set do this 3sets

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Mountain Climbers 45 secs 3sets

MOUNTAIN CLIMBERS

MOUNTAIN CLIMBERS

Squat Jacks 45 secs 3sets

squat jacks

squat jacks

High Knees 90 secs 3reps

High Knees

High Knees

ABS

JACK KNIFE CRUNCHES 25REPS

V-Crunch or Jack Knife Crunches
V-Crunch or Jack Knife Crunches

SIDE PLANK, EACH SIDE HOLD 25SECS

Side Plank
Side Plank

LEGS RAISES  25REPS

Leg_Raises
Leg_Raises

LOWER TUMMY CRUNCH 25REPS

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PUSH UPS 50REPS (DO 10 AND THEN REST)

Push Up
Push Up

WORKOUT COMPLETE

STRETCH

Stretch: 20secs of each
Stretch: 20secs of each
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