December Fitness Challrnge Day 23

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Day 23

Perform each exercise for 12 reps each. Once you finished your first set rest for 1-2 min and repeat for a total of 4 sets.

Push ups on Toes or knees if you must but by now you shouldn’t have to Pushups on Knees

Horizontal Jump to Tuck Jump - Here's another power-producing leg exercise that teaches the body to change directions very quickly. 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 Lunge - To 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.