December Fitness Challenge Day 22

Day 22

Perform each exercise consecutively for 30 seconds each.  Rest for 2 minute and repeat for a total of 2 sets. Total time 12-15 minutes

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.

Lunges- Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position.

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.

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.

Floor Dips  Bench or Chair Dips - From a bench/chair or on the floor, with your arms straight down and shoulders over the hands, lowers their body until their arms are bent to a 90-degree angle at the elbows and returning to the starting position. Combine upper- and lower-body explosive move.

Burpee - Begin in a standing position. Drop into a squat position and place your hands on the ground. Kick your feet back, while keeping your arms extended then perform a push-up. Immediately jump your feet back in returning your feet to the squat position. Jump up from the squat position.

Plank - Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together.

Squat Jumps - Stand with your feet hip-width apart and with your hands either clasped behind your back or interlocked and held behind your head. Push your hips back and bend your knees to lower into a full squat. Once your thighs are parallel to the floor, explode into a maximum-height vertical jump. Land in the same spot with your feet at hip-width apart and absorb the impact by pushing your hips back and bending your knees. After you stand back up, immediately lower into a squat to go into the next rep.

Shouder Taps - Start in a push-up position. Lift up one hand to touch your opposite shoulder and return to the start position. Alternate arms.

*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.