Hey guys!
Todays workout is a little bit different! 4 exercises as many times as you can in 20 minutes!
1. 10 squats
2. 10 chattarungas
3. 10 leg lifts to sit-ups
4. 10 side to side lunges each side
Toned in 20 day 11!
Hey guys! Happy Saturday!
Today's workout :45 on/:15 rest
1. jumping jacks- fast, core tight, keep your shoulders down and bak, don't let them creep up to your neck
2&3. plank cross unders- tight core, keep back nice and flat, don't let your back arch or your butt come up!
4. high knees- fast, tight core, powerful arms- your arm movement= leg movement
5. walking push-ups- modified version available, alternating between a narrow tricep push-up and side standard push-up
6&7. low to high chops left and right- powerful rotation, weight in your heel on the split squat, both feet pointed straight ahead
8. squat jumps- remember as you squat, weight in your heels, tight core
9. plank knee taps: keep the butt tucked and low abs tight- maintain your pelvic tilt the whole time!
10. alternating swimmers: really focus on elongating from opposite arm and leg rather than extending up from your low back
x2, x3 if you are feeling great!
Toned in 20 day 10!
Halfway!!
Today's workout:
1. Walkout push-ups x10
2&3, Reverse lunge to stork right and left x10
each
4&5. Plank with hip abduction right and left x15 each
6&7. High side plank hold right and left :30 each (more challenging variation with leg lift hold)
8. Bridge with feet hip width 1:00
9. Bridge with wide feet
10. Single leg bridge right and left 1:00 ea
x3
Toned in 20 day 9!
2 circuits today guys!
CIRCUIT 1:
1. mountain climbers :45
2. push-ups x15
3. thrusters x20
4. dips x20
5. reverse sit-ups x20
x3
CIRCUIT 2:
1. skaters x15ea
2. squats with arm raise x20
3. plank knee to elbow x20 ea
4. full sit up alternating toe touch x20 ea
5. V- sit Russian twists x15 ea
x2
Toned in 20 day 8!
happy hump day! Let's work that booty!
Today's workout!
1. :30 burpees/ :15 rest/ x20 sumo squats
2. :30 burpees/ :15 rest/ x10 split squats each leg
3. 30 burpees/ :15 rest/ x15 hydrant kicks each leg
4. 30 burpees/ :15 rest/ x20 glut pulses each leg
5. :30 burpees/ :15 rest/ 1:00 elbow plank with leg lift each side
X3 :)
Toned in 20! Day 8
Woooooo day 8 guys!!
1. 180 degree burpees x12 facing ea way
2&3. Push-up to side plank rotations x15 right and left
4&5. Reverse and lateral lunges x 20 ea right and left
6&7. Side plank reach unders x20 right and left
8. V-sit no moneys- x15: elbows pinned to ribs, shoulder blades squeeze as arms rotate out. Modification: feet down
9. High plank rows x15 ea- try to keep hips level, pelvic tilt!
10. 90 degree hold: 15 seconds on, 15 seconds off x3
X3 :)
Toned in 20! Day 7!!
Day 7!! If you've missed a few workouts don't give up, there's still time!
Make the decision to go for it!
Todays workout:
1. High knees :45
2. 3-point thrusters- first example is slow, then pick up pace- don't let your back sag when at plank position! :45
3. Bird-dogs (2 levels of difficulty demonstrated) x15 ea side - keep that pelvic tilt- no arching the back
4. Dead bugs x20 ea side- keep the low back pressed firmly into the floor.
5. Wall sit- 3 levels of difficulty shown
6. Skaters- if this bothers anyone's knees, look at curtsies from day 1 and don't go too deep. You want to make sure you are keeping your weight in the front heel when you touch the ground. :45
7. Storks x15 ea
8. Dips- 2 levels of difficulty shown x15
X2
add a third set today if you're feeling good!!
Toned in 20! Day 6!!
Hey guys!
Super proud of everyone that has participated so far!
Hang in there, keep those summer goals in mind!
Today's workout:
1. Sumo squat jumps x20
2. Split squat jumps x15 ea- make sure you keep your weight in your heel when you go down into the split squat!
3. High plank hip extensions -> push-up (x10 pushups)- make sure your hands are directly under your shoulders, not out in front- maintain pelvic tilt!
4&5. Low plank w/ one elbow and one hand with elbow at 90 degrees (L&R :30 hold ea)- press into the ground with your palm- you'll really feel your triceps, shoulders, and chest working, keep your pelvic tilit!
6. Sit-up alt. toe touches x20 ea, make sure you don't arch your back at the bottom!
7. Bicycles- x 20 ea, flat low back
8. Bent knee Ab wipers x20 ea way, flat low back!
x2 :)