Fitness Challenge Day 84

Posted by on March 30, 2014

We are approaching the final week of challenge workouts.  You will be repeating the push/pull upper, lower split.  It's the same routine, but your goal is to lift a heavier weight for the same amount of repetitions.  There will be special instructions throughout this week on how to complete the 90 day challenge, as well as what to do once it is over...so make sure you check social media frequently. Your final fitness test will take place on Saturday, April 5th, 2014. 

Warm-Up

Take a brisk five minute walk or jog in place for two minutes.

Lying Crossover Knee Stretch

Side Lunge with Side Reach

Lunge & Rock

 

Upper Body Push and Abs 

Three rounds of the following circuit, resting one minute between each circuit.

 

Close-Hand Push Ups – 15 reps

Plank with Knee Ins – 10 reps each leg, 20 reps total

Stability Ball Wide-Hand Push Ups – 10 reps

Stability Ball Knee-Ins – 10 reps

Dumbbell Overhead Twist Press – 12 reps

Dumbbell Overhead Sit Ups – 12 reps or Modified Version

Dumbbell Overhead Wide Press – 12 reps 

Dumbbell Turkish-Style Sit Ups – 6 reps each side or Modified Version

After first time, rest one minute-- then repeat.

After second time, rest one minute-- then repeat again.

After third time go onto cool-down.  If you want to do the circuit a fourth time you can, but do not do it more than four times.

 

Cool-Down

(Hold each stretch for 30 seconds on each side.)

Lying Single Knee Crossover & Shoulder Stretch

Seated Wide Leg Side Bend

Hip Flexor Lunge

 

Disclaimer: Always contact us if you are unsure about how to perform a movement. By attempting the workout above, you are assuming any and all risk that comes with exercising on your own, without trainer supervision. Always make sure you are cleared for exercise by your family physician.

 

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