December Fitness Challenge Day 18

                   Day 18                                                         T.G.I.F

Perform each exercise for 15 repetitions each. Once you finished your first set rest for 1-2 min and repeat for a total of 4 sets.      

Single-Leg  Jump Squats- Balance on one leg, grounding your weight in the heel, and lower into a single-leg squat. Extend the arms forward for balance. Hold momentarily at the bottom of the squat, and then throw the arms downward to generate momentum and jump up off the standing leg. Softly land on the same leg and then head straight into the next rep.

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.

Long Jump - Flashback to elementary school track meets! For this explosive lower-body move, stand with feet hip-width apart, and crouch into a squatting position with the arms back. Next, spring forward with both feet remaining together and land on the balls of the feet with the knees bent. Got the hang of things? Spring right back into action for the next jump (with no rest in between).

Mountain Climbers - Assume a pushup position with your legs extended behind you, arms straight, hands directly below your shoulders and your body straight. Keep your upper body still and arms straight as you swiftly bend your right leg and bring your knee up toward your right arm. Reverse your movement and repeat with your left leg and continue to march your legs back and forth and quickly as possible, like running in place. 

*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.