challenge#17 for Wednesday 20th
mrschappet
Posts: 488 Member
Sorry I didn't get around to posting this last night!
Start with 40 Jumping and 20 seconds of mountain climbers
Then 40 squats.. try to add some weight this time so grab those dumbbells hold em' on your shoulders and drop it like its hot.. make sure you squeeze your tush and hold for a beat at the top :-)
10 side lunges with bicep curls ( lunge to right curl both arms, then lunge to the left curl both arms... that counts as 1 rep) Try not to take a break in between this time.
Then do 30 good mornings... standing with feet hip width, one dumbbell in each hand. hinge at the waist without bending your knees and letting the dumbbells hang.. go as far as you can keeping your back straight core tight and chest up.. return to upright position and SQUEEZE your tush as tight as you can hold for a beat and repeat.. ***google it if I didn't explain well enough :-)
do 30 seconds of mountain climbers and then take it to upper body... (try to push yourself here.. these mountain climbers are great cardio and great for both legs and core)
Upper Body
(30 sit ups, 30 push ups)
Here's how.... do 3 sit ups, roll over do 3 push-up and repeat
20 crunches... do 10 and rest for no more than 10 seconds and finish with 10 more.. only take a break if you really need to.. remember pain = your body changing :-)
finish off by holding a plank for 30 seconds ( try to do a plank on hands and balls of feet but if you are a beginner modify by doing it on knees and forearms
Have a great wednesday... tomorrow will be a stretch day :-)
2liters water, 3 fruit , 4 veggies , 2 whole grain
Start with 40 Jumping and 20 seconds of mountain climbers
Then 40 squats.. try to add some weight this time so grab those dumbbells hold em' on your shoulders and drop it like its hot.. make sure you squeeze your tush and hold for a beat at the top :-)
10 side lunges with bicep curls ( lunge to right curl both arms, then lunge to the left curl both arms... that counts as 1 rep) Try not to take a break in between this time.
Then do 30 good mornings... standing with feet hip width, one dumbbell in each hand. hinge at the waist without bending your knees and letting the dumbbells hang.. go as far as you can keeping your back straight core tight and chest up.. return to upright position and SQUEEZE your tush as tight as you can hold for a beat and repeat.. ***google it if I didn't explain well enough :-)
do 30 seconds of mountain climbers and then take it to upper body... (try to push yourself here.. these mountain climbers are great cardio and great for both legs and core)
Upper Body
(30 sit ups, 30 push ups)
Here's how.... do 3 sit ups, roll over do 3 push-up and repeat
20 crunches... do 10 and rest for no more than 10 seconds and finish with 10 more.. only take a break if you really need to.. remember pain = your body changing :-)
finish off by holding a plank for 30 seconds ( try to do a plank on hands and balls of feet but if you are a beginner modify by doing it on knees and forearms
Have a great wednesday... tomorrow will be a stretch day :-)
2liters water, 3 fruit , 4 veggies , 2 whole grain
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Replies
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I repeated yesterday's exercises this morning. I think I'll do these on Saturday instead of taking a break that day.
Have a great day!0 -
I did them!! Glad for a stretch day tomorrow, because tomorrow is my rest day. May do some exercise though depending on if I want to!0
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Great job ladies... again sorry for posting this late
stretch it out tomorrow and I'll be posting for Friday :-) Prepare yourselves....I'm gonna make Friday's challenge a killer since it's a holiday weekend =-) 0
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