December Fitness Challenge Day 12

Day 12

Perform each exercise for 30 seconds resting for 15 seconds between (Lunges & Kickbacks are 30 sec per leg) and repeat entire circuit for a total of 4 sets. You may take up to 1-2 minute rest between circuits as needed.

Lunge: Stand with right foot forward, left foot back about 3 feet apart. (Modified: Hold onto a chair or wall for balance.) Bend the knees and lower them towards the floor until the back knee is a few inches from the floor and the front knee is at a right angle. Keep the front knee behind the toes and be sure to lower straight down rather than forward. Keep the torso straight and abs in as you push through the front heel and back to starting position.

Sumo Jump Squats   Stand with your feet shoulder width apart and slightly turned out, arms resting on your hips. Bend your knees, and plié, then jump up explosively. Keep your core engaged. Land with control, lowering your body back into the squat position to complete one rep.

Pushups on Toes or Pushups on Knees  When down on the ground, set your hands at a distance that is slightly wider than shoulder-width apart. Your feet should be set up in a way that feels right and comfortable to you. Think of your body as one giant straight line. Your head should be looking slightly ahead of you, not straight down. At the top of your push up, your arms should be straight and supporting your weight. Steadily lower yourself until your elbows are at a 90 degree angle or smaller.

Bicycle crunchs  Lie flat on the floor with your lower back pressed to the ground and contract your core muscles. With your hands gently holding your head, lift your knees to about a 45-degree angle. Go through a bicycle pedal motion while alternately touching your elbows to the opposite knees as you twist back and forth.

Kickbacks    On the mat get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it. Do all reps on one side before switching legs.  

High Knees  Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable. The arms should be following the motion. Touch the ground with the balls of your feet and alternating legs as quickly as possible. 

*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.