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 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 DAY2 (ABS 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 SKIP 500X Jumping JackS 200X THROW PUNCHES 100X JUMP SQUAT 12REPS 3 SETS DO ALL THESE 3SETS TUMMY: CRUNCHES 25REPS 2 SETS SIDE PLANK ON EACH SIDE HOLD 20SECS TO … 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 16


Hi ladies ok today is going to be challenging. Instead of counting we would be working on timing our selfs. Then i need you to get a pen and paper and write how many you can go per workout in a minute, for instance when you skip write how many on every minute how man … Continue reading

SEPTEMBER 2013 CHALLENGE DAY 14


Warm Up 5mins: March In Place for 1min Jumping Jacks for 1min Windmil Toe Touch 30min Torso twist 30secs High Knees 1min High Leg Raise 30sec Imaginary skiping 1min Cardio: 500 skips throw punches 200x Strength Training (heavy dumbbells): Lateral Dumbbell Raise 20reps 3sets Arnold Press  20reps 3sets Dumbbell Bench Press 20reps 3sets Push Up   … 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

August 2013 Challenge DAY 12


Hi guys in these workout we would be doing it twice. Meaning after you have finished it you would do it all over again VIDEO How to do this workout After a 4-minute cardio warm up, your muscles will be warmed and ready to work. That’s when we jump into the HIIT portion of our … Continue reading

August 2013 Challenge DAY1


EXERCISE ROUTINE August Day1 Exercise: Warm Up 3mins (do 30sec of each exercise in the illustration below) Main Workout: Cardio: 10mins Jump Rope(SKIPPING): 100x (25reps 4sets) Done within 5mins Jumping Jacks: 100x (25reps 4sets) Done within 5mins Tummy: 5mins Crunches: 45x (15reps 3sets) Russian Twist: 45x (15reps 3sets) Squat: 30x (10reps 3sets) Stretch: 2mins DIET ROUTINE 1. 30mins … Continue reading