90 Day Challenge Week 8

To look at this I know it looks overwhelming, but it really is not. It is only 15 minutes maybe a little longer but it is a full body workout.. You should be working up a sweat. This is to be done in a circuit, one goes right into the next. When you report this week. Record as such

Water 8/8 a day
Cardio 45-60 minutes 6/7 days
Strength 4/7 would prefer you do it everyday but at least 4 days minumum.

We are getting down to the crunch here with only 5 weeks left and we have goals to meet.. I am not losing many pounds but I am losing inches. So I will take that. Good Luck to everyone and I hope you enjoy the workout..

Laurie

Warm up cardio:

1) Standing mountain climbers: One Minute or approx 50 reps
Stand feet hip width apart, right arm and left leg go up together, left arm right knee go up together it’s a fast paced movement (pretend your climbing a rope)

2) Skaters:

The speed skater exercise targets your shoulders, back, arms, abs, butt and legs. Do 2 sets of 25 reps. This one is fun!!
When you lean to the side, keep that quarter squat in your landing leg. The wider you jump, the more you'll work This is literally like skating you take on the same form and position the lower your squat the better the burn. Really swing your arms like you are a speed skater.

3) squats
2 sets of 25

4) Chair dips ( per request)
30 reps I do mine on the stairs more stable

5) doggie lifts: for hips and saddlebags
On all fours lift knee out to the side 3 sets of 10 each side

6) donkey kicks hips and saddlebags (try to make sure you foot is flat. like you would leave a foot print on the ceiling)
On all fours you draw you knee into your chest and kick up to the ceiling going slow 2 sets of 10 each leg

7) push ups X 3 sets of 10 (challenge yourself to do these on your toes this week if you have been doing them on your knees)

8) Pelvic lifts
Lie on the floor knees bent lift hips to the ceiling squeeze your glutes as tight as you can during the lift lower to floor 25 reps

9) bicycle crunches:
On your back crunch bringing right elbow to left knee while right leg is extended, >left elbow to right knee with left leg extended one cycle equals one rep.
100 reps.

10) 25 Half bent-knee sit-ups. Lay on floor with your back flat, your knees bent to about a right angle, and your feet flat on the floor. Pull your chin to your chest and keep it there, and extend your arms and hands, with your fingers pointed toward the tops of your knees. Now slowly lift the shoulders off the mat four to six inches, bringing your hands to your knees, and come back down. That’s one; repeat 24 more times

Stretch:
Side bends. Stand tall, feet shoulder width apart, hands on hips. Then reach up to the sky with the left hand, bend to the right from the waist, bringing the left hand and arm overhead and reaching to the right. Slowly return to start with hands on hips, then bring right hand up and lean and reach to the left. Continue alternating, reaching and leaning to the opposite side with each hand, with the arm fully extended, hold for 30 seconds

Quad stretch: Stand reach with left hand grab left foot (use a chair for support if you need too ) Hold for 30 seconds repeat with right leg

Sit and reach. Sit upright on the floor with legs straight in front of you. Extend your arms straight, reaching toward your toes, and gently lean forward. You do not have to reach your toes—just stretch to the point that you feel a gentle tension, but no discomfort. Hold for 30 seconds, and then relax.
that’s it ..
Congrats that was 15-20 minutes you spent on you today..And you got a full body workout.. And I am sure you are feeling it
You’re done!
4-7 days a week
8/8oz water 7/7
cardio 45- 60 minutes 6-7 days