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 Jumping Jacks 1min 3sets High Knees 1min 3sets 2punches and then kick (keep alternating … Continue reading

OCTOBER CHALLENGE DAY23 (3DAYS OF BOOT CAMP)


5mins Warrm up. WORKOUT 100 BURPEES CHALLENGE How to get this done   25burpees 10 crunches   25burpees 10 Jack knife crunches   25burpees 10Leg Drop   25burpees 20secs Plank Hold

OCTOBER CHALLENGE DAY21 (3DAYS OF BOOT CAMP)


WARM UP: skipping 1min Jogging on place spot 1min skipping for 1min throw punches (add some upper cut movements here) 1min Jog on one spot and box while joggin for 1min WARM UP COMPLETE. START WOROUT GROUP 1 (DO ALL THIS WITHIN 5MINS) 10Burpees rest for 30secs 8Burpees rest for 20secs 7Burpees rest for 10secs … Continue reading

OCTOBER CHALLENGE DAY9 (extreme 10days day7)


CARDIO, ARMS AND A LITTLE BIT OF TUMMY (strength training) 5min Warmup WORKOUT Set1. jumping jacks 15secs Burpees 15secs Running on one spot 15secs Power Jump 15secs Russian Twist With (with a heavy weight)   Set2: jumping jacks 15secs Burpees 15secs Running on one spot 15secs Power Jump 15secs V-Ups 15reps (use dumbells)   Set3: … Continue reading

OCTOBER CHALLENGE DAY7 (extreme 10days day5)


5MINS WARM UP GROUP1 (HERE WE WORKED ON THE UPPER AND LOWER TUMMY) RUNNING ON ONE SPOT 30SECS 25REPS CRUNCHES JUMPING JACKS 30SECS 25REPS CRUNCHES Mountain Climbers 30secs 25reps High Leg Raise High Knees 30secs 25reps High leg raise GROUP2 (OBLIQUES AND BACK ) BURPEES 10REPS ALTERNATING OBLIQUE CRUNCHES 25REPS BURPEES 10REPS ALTERNATING OBLIQUE CRUNCHES … Continue reading

OCTOBER CHALLENGE DAY3 (back and glutes)


Video Below shows the side shuffle run or hop and  Quadruped Hip Extension so you can understand the routine well.   WARM UP (PICTORIAL ILLUSTRATION IS BELOW) WORKOUT 1. SKIP 200X (TRY NOT TO STOP IF YOU STOP IN BTW MAKE IT LIKE AT 50 REST FOR SECS BUT IF YOU CAN FINISH 200 AT … Continue reading

October Challenge Day1 (obliques and arms day)


Warm 4mins: High Knees 1min High Leg Raise 1min Jog on spot 1min Alternating Standing toe to toe touch 1min   Exercise: Cardio Jump Rope: 5min (Every min get at least 50skips done and rest for 30 secs do this till you finish the 5mins) Burpees: 5mins (Ensure you do about 15 or 20 reps … Continue reading

SEPTEMBER 2013 CHALLENGE DAY 25 (with a diet plan)


Exercise: Warm Up 3mins Main Workout: Cardio: 10mins Burpees: 40x (10reps 4sets) Done within 5mins Step Up: 100x (25reps 4sets) Done within 5mins (you can use the first step of your stair case) Tummy: 5mins Plank: 45x (15reps 3sets) Hip Raise: 45x (15reps 3sets) Push Up: 30x (10reps 3sets) Stretch: 2mins 3MINS WARMUP Burpees Step Up … Continue reading

SEPTEMBER 2013 CHALLENGE DAY 5


Hi ladies hope we are having fun. For today we are going to do a burpees,  jumping jacks and strength training. We wont be doing any squatting or tummy workouts PLS ALL PARTICIPANTS FROM THE AUGUST CHALLENGE SHOULDN’T DO AS WELL PLS I REPEAT DO NOT DO ANY OTHER WORKOUT. BURPEES 15x DUMBBELL FRONT RAISES … Continue reading

August 2013 Challenge DAY 21 (get the SHAKIRA TUMMY)


Hi ladies in this 10days we would be doing extensive workout routines and mange our diets. In all your exercises ensure you breathe in and exhale opening your mouth and also, push your tummy in as you workout.   OUR DIET: Shakira eats about 200 – 250 calories per meal and eats about 8meals a … Continue reading