90 Day Challenge Week 9

Here's the challenge for week 9, everyone!

Water 8/8 every day
Cardio 45-60 min 6-7 days
Strength 5-7 days


Toe Raises - 50 reps

Squats - 2 sets of 25 reps

Pushus - 3 sets of 12 reps

Double Dumbbell Row - 12 reps/each side (stand with feet hip-width apart, holding 2 dumbbells in right hand. step back with right leg, bending knees slightly, and hinge forward from hips. place left hand on left thigh. extend right arm toward floor. bend elbow to bring weights to ribs; lower. *If you don't have dumbbells, try using a household item)

Skaters - 2 sets of 30 reps (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.)

Chair Dips - 35 reps

Donkey Kicks - 2 sets of 12 reps/each side (On all fours you draw you knee into your chest and kick up to the ceiling going slow)

Pelvic Lifts - 30 reps (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)

Reverse Lunge Presses - 10 reps/each side (alternating legs, lunge back as you press your arms diagonally overhead)

Sit-Up Toe Touches - 15 reps (Lie on your back, knees bent and feet flat. extend your arms overhead, do a sit-up and touch your toes)

Plank - hold for 2-3 minutes

Quad Stretch - 30 seconds on each leg (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)



That's everything! It should take about fifteen minutes. Good luck on this week's challenge!