October 2nd- Challenge refresh
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JUDGEDBY1
Posts: 115
** ** Perform the exercise for 1 minute each as a circuit ** **
First- Walk
• Walk upright, gently swinging your arms by your sides.
• Lift your foot completely off the floor each step, placing it down
from heel to toe.
Next- Support Squat
1 - Stand upright with your feet flat, shoulder-width apart and your
hands on a seat or bench in front at chest height.
2 - Lower your body towards the floor, pushing your hips back
and down and bending your knees using the seat/bench for
support.
3 - Push through your heels to return to the top position.
• Keep your back flat and your head up throughout the
movement.
Next- Incline Push Up
1 - Support your body on your toes and hands with your elbows
bent and your hands up on a step or bar.
2 - Push up to a straight arm position.
• Lower your chest back down to the step and repeat.
Next- Bench Dip
1 - Place your palms on a bench behind you and your heels on
the floor with your legs and arms straight.
2 - Lower your body toward the floor, bending at the elbows.
3 - Push up through your palms to return to the start position.
Next- Bench Jack Knife
1 - Lie your body across a bench with your legs straight out,
holding the side of the bench.
2 - Lift your upper body into a crunch while also bringing your
knees into your chest.
• Lower your upper body and legs back out straight and repeat.
• Hold onto the side of the bench throughout.
Next- Russian Twist
1 - Start in a sit up position with your feet up off the floor, knees
bent and your arms extended out in front at chest height.
2 - Twist your torso to one side.
• Twist your torso back to the other side, keeping your feet up and
arms straight throughout.
Next-Treadmill Sprint
• Start the treadmill for a jog then gradually increase the speed up
to your sprint speed.
• Run in an upright position in the middle of the treadmill track
swinging your arms by your sides up to about chest height in front
and back down to your hip.
• Concentrate on your stride length as well as your stride
frequency.
( ** ** If you don’t have a treadmill just run around ** ** )
Next- Jumping Jacks
1 - Stand upright with your feet together and your arms by your
sides.
2 - Jump up, splitting your feet out to the sides.
3 - Simultaneously swing your arms up to the sides in an arc over
your head.
• Reverse the direction of the movement.
Good Luck Guys. Make Sure you don’t forget to give feedback. Remember your fruits and vegs
First- Walk
• Walk upright, gently swinging your arms by your sides.
• Lift your foot completely off the floor each step, placing it down
from heel to toe.
Next- Support Squat
1 - Stand upright with your feet flat, shoulder-width apart and your
hands on a seat or bench in front at chest height.
2 - Lower your body towards the floor, pushing your hips back
and down and bending your knees using the seat/bench for
support.
3 - Push through your heels to return to the top position.
• Keep your back flat and your head up throughout the
movement.
Next- Incline Push Up
1 - Support your body on your toes and hands with your elbows
bent and your hands up on a step or bar.
2 - Push up to a straight arm position.
• Lower your chest back down to the step and repeat.
Next- Bench Dip
1 - Place your palms on a bench behind you and your heels on
the floor with your legs and arms straight.
2 - Lower your body toward the floor, bending at the elbows.
3 - Push up through your palms to return to the start position.
Next- Bench Jack Knife
1 - Lie your body across a bench with your legs straight out,
holding the side of the bench.
2 - Lift your upper body into a crunch while also bringing your
knees into your chest.
• Lower your upper body and legs back out straight and repeat.
• Hold onto the side of the bench throughout.
Next- Russian Twist
1 - Start in a sit up position with your feet up off the floor, knees
bent and your arms extended out in front at chest height.
2 - Twist your torso to one side.
• Twist your torso back to the other side, keeping your feet up and
arms straight throughout.
Next-Treadmill Sprint
• Start the treadmill for a jog then gradually increase the speed up
to your sprint speed.
• Run in an upright position in the middle of the treadmill track
swinging your arms by your sides up to about chest height in front
and back down to your hip.
• Concentrate on your stride length as well as your stride
frequency.
( ** ** If you don’t have a treadmill just run around ** ** )
Next- Jumping Jacks
1 - Stand upright with your feet together and your arms by your
sides.
2 - Jump up, splitting your feet out to the sides.
3 - Simultaneously swing your arms up to the sides in an arc over
your head.
• Reverse the direction of the movement.
Good Luck Guys. Make Sure you don’t forget to give feedback. Remember your fruits and vegs
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