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

Nov/Dec CHALLENGE DAY2


WARM UP FOR 5MIN BEGIN WORKOUT SQUAT JUMP (as you come up ensure you carry yourself with you hands squeezing your core and has your drop back on the the floor spring back up) Do this 12reps 3sets   Power Skip for 1min 3sets   Burpees 10reps 3sets JACK KNIFE CRUNCHES 25REPS V-Crunch or Jack … Continue reading

Nov/Dec CHALLENGE DAY1


5mins Warm up (skip for 5mins) START WORKOUT JUMPING JACKS 1MIN (START SLOW AND START INCREASING WHEN U ENTER THE 3OTH SEC) do 3sets of this High Knees (do this for 1min and fast) 5sets Standing Crisscross Crunches (do this really fast and hold ur tummy in) 1min 3sets Ski Squats + Kicks 1min 3sets … 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 DAY22 (3DAYS OF BOOT CAMP)


Warm Up 5mins (warm up illustration below) WORKOUT BEGIN   Group1 (3sets) Side to Side floor touch  1min(the workout routine is the 2nd workout in the video illustration is available in facebook video) Facebook link to the workout: https://www.facebook.com/photo.php?v=652862358079437 Walking Plank 30secs (Video Illustration is also available, its the first workout in the video) Facebook link … Continue reading

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 DAY10 (extreme 10days day8)


WARM UP: 5MIN CIRCUIT POWER WORKOUT: GROUP1: CARDIO DO THIS 3X DO ALL THESE IN ABOUT 2MINS (no resting in btw) 30jumping jacks 5push ups 20squats 10 burpees     GROUP2 CARDIO DO THIS 3X (no resting in btw) High Knees 30secs Jump Squat 30secs Side to side hops 30secs Front Plank Hold 30secs     GROUP … 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

SEPTEMBER 2013 CHALLENGE DAY 30


// Post by Anna’s Weight Loss and Keep Fit Program. Hi guys i have embedded a video in here hope you can see it. Well today we would keeping it basic but challenging. After a 5min workout we would be doing these basic exercises. 1. Skipping 2. Bicycle crunches 3. Jumping mountain Climbers 4. Jump … Continue reading