I always need goals to work for, so challenges are my favorite! This challenge will include all kinds of exercises designed to help you achieve your personal fitness goals! :) Hope you join in the challenge!
Day 1: Full Body Burn: Hiit style
Set your timer for 50 seconds of exercise and 10 seconds of rest
-High Knees
-Donkey kicks (R leg)
-Donkey kicks (L leg)
-Jump Rope
-Kettle Bell Swings
-Burpees
-Flutter Kicks
-Down Dog Pushups
-Glute Bridges
-High Knees
Day 2: Rest/stretching or walking
Day 3: Glute Workout
-100 Prisoner Squats
-30 Lying Side leg lifts (with arm extension) (R Leg)
-30 Lying Side leg lifts (with arm extension) (L leg)
-15 Side lunges (R leg)
-15 Side lunges (L leg)
-30 (alternating leg) Lunges
Day 4: Core/Abs
- 50 Jump Ropes (If you don't have one you can do jumping jacks) - 20 Warrior 3 pose progression (see picture >>)
- 30 Flutter Kicks
- 20 Superman Holds (hold for 2 sec, then release)
- 20 Spider man planks
Day 5: Arms: "Use weights that are challenging to you"
I used 15lb kettle bells
- 20 One arm kettle bell thrusters (R arm)
- 20 One arm kettle bell thrusters (L arm)
- 10 Dive bomber push ups
- 20 Bicep Curls (R arm)
- 20 Bicep Curls (L arm)
- 20 Knee or regular Push ups
Day 6: Rest
Day 7: Fun activity (such as swimming, biking, hiking, running, kayaking, and anything else you can think of.) If I cannot do any of these due to a busy schedule, I like to do Cross fit workout like this one:
-100 jump ropes
-90 Mt Climbers
-80 sit ups
-70 squats
-60 Kettle bell swings
- 50 jump ropes
-40 box jumps (I used the stairs in my garage)
- 30 overhead walking lunges
- 20 burpees
- 10 minute run or 10 air squats
I love a challenge! I hope you enjoy this one! Feel free to break this up over a few weeks if this is too much for one week. Also, feel free to take more rest days if needed. Remember don't push yourself to the point of an injury. :) enjoy!
