terça-feira, 24 de janeiro de 2017

Workout: 30-Day Challenge Workout One: Full Body Burn

Chegou o email com o exercício [video e pdf. O video só está disponivel durante 24 horas... isto parece o filme da Missão Impossível.]

30-Day Challenge Workout One: Full Body Burn

Warm Up

1- Air Jump Rope (30 seconds) 
2- Jumping Jacks (30 seconds) 

Workout: Format: do 3 rounds; do each move for 0:30, taking little rest between moves and rounds 

1- Sumo Squats (0:30) - you don't' have to go super fast - great for the booty - shoot your butt back, keeping your chest lifted - only go down as deep as you can go without leaning forward - keep your knees tracking in line with your toes. Hold onto a chair back or wall for extra support!

2- Superman Extensions (0:30) - lay on your belly, lift your upper and lower body off the floor at the same time - MOD: just lift upper body/lower body - initiate from your lower back 

 3- Burpees (0:30) - drop down, plant your hands, shoot your feet back, do a push up, jump your feet back to your hands, jump up, repeat - MOD: take out jump (walk or step feet back, do body squat instead of jump) - go at YOUR own pace 

4- Floor Wipers (0:30) - lie down on the floor and hug your belly button into your spine - with straight legs, bring your legs up to the left, down, then up to the right - MOD: use bent knees to take the pressure off your lower back - great for lower abdominals 

5- Star Plank Walk Outs (0:30) - start standing - take your hands to the mat and walk them out into a plank, but go beyond a plank with your arms out wide (star position) - hold it - walk your hands back and stand up - repeat - really pay attention to holding your core in tight each time you walk out in plank.

6- Single Leg Deadlift to Lunge (0:15 each side) - hold on to a wall or chair if you need help with balance - stand on one leg - lean forward, then step back into a reverse lunge with the lifted leg - make sure your knees are tracking in line with your toes - hinge from the hips - switch legs after half your time way 

7- Alternating Crescent Kicks (0:30) - kick your legs up in a half circle - alternate - arms up in fighter stance - do alternating crescent knees if a straight leg feels like too much - great for your lower abs and booty