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 DAY8 (extreme 10days day6)


WARM UP 5MINS (CHECK ILLUSTRATION BELOW) FOCUS: CARDIO + ARMS + GLUTES GROUP1 -POWER SKIP 30SECS STATIC SUMO SQUATS HOLD 20SECS -THROW PUNCHES 20SECS (REALLY FAST USE DUMBBELLS OPTIONAL) ALTERNATING FRONT LUNGES 10REPS ON EACH LEG MAKING A TOTAL OF 20MOVES (meaning when you bend one knee, lets say the right, your alternating doing the … 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 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

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 26


JUMP ROPE 1000K CHALLENGE AFTER THIS ICE YOUR ANKLES lol. TO DO THIS, GROUP INTO 4 SETS, THATS DO 250SKIPS IN 4SETS IN EACH SET OF 250 SKIPS BREAK IT INTO 50SKIPS AND REST ABOUT 30 – 60SECS DO ABOUT 100 ABS WORKOUT 25 V-CRUNCHES 50 STANDING OBLIQUE CRUNCHES ( 25 on each side) 25SECS … Continue reading

Shredded Abs Without Ab Exercises


Some think they need to perform thousands of sit-ups and crunches to get their abs to pop. It’s what bodybuilders do, and they have shredded abs, but so do many weightlifters, sprinters, and gymnasts—and ab training is usually a small part of their workouts, if it’s done at all. If your abs are nonexistent, but your diet is … Continue reading