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 DAY6


Hi ladies, in this workout ensure you speed/be fast when doing them. These are short and intense workout, when you are told to jump, jump really high and land on ur toes to the balls of your feet. Remember form is key this prevents injury and also enable fast fat burn, rest 10 – 30secs … 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 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

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