Thursday, December 10, 2015

December Fitness Challenge Day 11

 

Day 11           
Perform each exercise 15 times consecutively (if you are switching sides i.e. Speed skaters, plank to pushups or lateral lunges it’s 15 per side) and repeat entire circuit for a total of 3 sets. You may take up to 1-2 minute rest between circuits as needed.
Speed Skaters Start with feet together and jump to the right, landing on the right foot.  Immediately take another lateral jump to the left.  Keep jumping from side to side, keeping the jumps low to the floor and swinging the arms to add intensity.  Jump as far as you can each time.           
Lateral Jumps a Tuck Jump Stand with both feet together. Bend the knees slightly and jump as far as possible to one side. Upon landing, immediately perform a tuck jump. That's one. Repeat in the opposite direction with no pausing between reps.
Frog Squat Jumps Begin in a wide stance, feet a bit wider than shoulder-width apart, with toes turned slightly out. Keeping the chest up, drop into a deep squat position, hands reaching to the floor. Now explode upwards into a jump. Land softly and quickly repeat with an emphasis on the height of each jump.

Plank to Push-up Start in a plank position on your forearms with your feet shoulder width apart and your lower back flat. Press your body up to a push-up position and then lower yourself back down into the plank. Since these are timed sets alternate sides for the recommended duration.

Lateral LungesTo complete the move, stand with feet together and then lunge to the right. Make sure the toes of both feet face forward and weight goes back into the heels. Reach the arms forward if you need extra help balancing. 


*Always consult your physician before beginning any exercise program. This information is not intended to diagnose any medical condition or to replace your healthcare professional. If you experience any pain or difficulty with these exercises, stop and contact your healthcare provider. 

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Fitness isn’t one size fits all. I work with my clients to find a good balance with food and fitness and to motivate and encourage them towards a more positive, healthy, active lifestyle.

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Tonya's approach to fitness is creative and multifaceted - her drills are so creative that she actually makes workouts fun, tailoring sessions to my likes while still pushing me to my limit. Since starting to train with Tonya, I am stronger, more energetic and I feel like I can conquer the world! -Nina

I was a basketball coach for almost 30 years and knew how to get players in condition to play. Then I met Tonya , a knowledgeable, experienced and popular trainer. She inspired me to work out and enjoy it after a long day teaching and coaching. She is well researched and up to date with the latest conditioning and training ideas and methods. She is a professional who keeps up with her certifications and has years of experience. She has worked with clients of all ages and levels of fitness, so I would confidently send my elderly parents to her knowing they would be in good hands. She is flexible, empathetic and friendly. You KNOW you’ve had a workout and yet had a good time because of her innovative style and personality. I know of men who’ve commented that she was a taskmaster and yet kept coming back again and again. I’m near retirement age and I can say that Tonya has inspired me to continue training despite my naturally lazy attitude. She keeps it fresh and entertaining! ~Coleen O.


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