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.