Welcome to week 3 of our bikini body challenge. Check out our youtube channel for demos on each of the circuits https://youtube/channel/UC29x7HbN9TWQtjQe1kpdpvg Circuit 1: youtu.be/p_Knna5jtm8 1. Burpee with Press-up Hands on the floor, jump back, perform one press-up on feet or knees and jump back up. 2. Forward and Back-lunge combo Hands on the hips lunge forwards, then lunge backwards preferably in one continuous movement. One leg at a time. 15 reps on each leg. Ensure knees stay in line with the toes with a 90 degree angle. 3. Incline press-up For this you will need a bench or elevated surface. Place hands on the bench and perform a press-up on the feet, ensuring the hips are down and core embraced. Circuit 2: youtu.be/yA0lrFeFYaY 1. Squat Jump with Rotation Feet hip-width apart. Jump 180 degrees in the opposite direction into a squat. Keep the knees soft and into a squat upon landing. 2. Side lunge with dumbbell shoulder press Feet nice and wide, I.e. further than shoulder width apart, facing forward. Dumbbell in one hand. Lunge to the side as per the demo clip and one hand shoulder press as you come back up. 3. Plank Punches Go into a plank position on forearms. Punch the hand forwards, alternating arms. Circuit 3: youtu.be/rK4cgj2s46A 1. High Knees Arms out to the side, high knees. 2. Dips alternating leg up Place hands on a bench and dip down as in Week 1 with bent knees. This week lift one leg up at a time as you dip down. Alternating legs. 3. Balancing Side Kicks One leg at a time, lift one leg up and to the side kick 20 times, concentrating on keeping your balance and activating the obliques (side abdominals) Ill send you week 3 nutritional tip via separate email.
Posted on: Tue, 15 Jul 2014 16:00:00 +0000
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