Daily Mini Challenge 7/18/16 - 7/22/16

Monday

5 - 60-SECOND PLANKS

Here’s how to do them: http://exercise.about.com/od/abs/ss/abexercises_10.htm

The Plank is great for building strong abdominal muscles! If this is your first time, start off by holding your plank for 10 seconds. If you can continue holding your plank with good form, stay up the whole minute or as long as you can while maintaining good form.

Post once to accept and be sure to come back and brag once you’re finished! You do not need to do theses all at one time break them up through out the day.

Super Challenge: Five 30-second planks + 30-second mogul planks. Here’s how to do them. Hold a static plank for the first 30 seconds and then Bend your knees, keep your feet together and jump up slightly and about a foot (or more if you are feeling particularly motivated) to the right. Jump feet back to the middle and then to the left. Keep on jumping for 30 seconds. Check out this video for a visual of both a high impact and low impact version. http://www.youtube.com/watch?v=Av_L68m_X3g


Tuesday

100 SWING KICKS (100 on your left leg and 100 on your right leg)

Here’s how to do them: http://www.youtube.com/watch?v=Mp92qF9ZeZE

Post once to accept and be sure to come back and brag once you’re finished! You do not need to do theses all at one time break them up through out the day.



Wednesday

CARDIO CIRCUIT!

30-seconds of high knees
30-seconds of butt kickers
30-seconds 'jumping rope'
30-second plank
15 plank jacks
https://www.youtube.com/watch?v=alRt2BPw1Zk

REPEAT at least once... You're welcome to repeat more than once, but if you do, be sure to brag about it!

Post once to accept and post back before midnight once completed! You do not need to do theses all at one time break them up through out the day.



Thursday

200 QUADRUPED HIP EXTENSIONS

These are great for toning up your rear-end! You can do these without any weights, throw on an ankle weight if you have them, or place a dumbbell (or even a can of vegetables) behind your knee.

Here’s how to do them http://exercise.about.com/od/exerciseworkouts/ss/bestbuttexercis.htm
That is 100 on your right and 100 on your left.

Post once to accept and be sure to come back and brag once you’re finished! You do not need to do theses all at one time break them up through out the day.



Friday

100 SIDE BENDS

Stand with feet hip-width apart. Raise your arms straight up toward the sky. Slowly lean to the right, keeping your hips and legs in a stationary position. Rotate as far as you can and then move back to center. Repeat the move on the other side (that counts as one).

If you’re new to this exercise, try it without weights. If you need an extra challenge, you can hold a dumbbell or medicine ball. No weights? Grab anything a little heavy (a book, bottle of water, jug of milk, etc)

http://www.youtube.com/watch?v=QauXNW8bdeg

Post once to accept and post back once you’ve finished. You do not need to do theses all at one time break them up through out the day.