November SHRED Day 23!

How are your abs feeling? Good I hope :)

Day 23 is ready for you kill!

45 Second Quick Steps

*Using a step, step up one leg at a time, the back down one leg at a time as you can within 45 seconds. 

15 Second Rest

45 Second Both Leg High Knees

*Jump with both feet and bring your knees up as high as you can, then like hot potato, as soon as your feet touch the ground, jump again. 

15 Second Rest

45 Second Burpees

*With Push Up

15 Second Rest

45 Second Sumo Squats

*Legs a little wider than hips, and toes pointed out. Make sure when you squat your knees are tracking RIGHT over your toes.

15 Second Rest

45 Second Hand Plank

15 Second Rest

45 Second Elbow Plank to Hand Plank

*Star in hand plank. One arm at a time, push up to  hand plank (keeping your hips even) and then back down.

15 Second Rest

45 Second Switch Lunges

15 Second Rest

45 Second Sprint

Rest for 3- 5 minutes, then repeat 3-5 times!!

Keep Pushing yourself to achieve AMAZING results! Believe in yourself!

November SHRED Day 22!

Just call me slacker.... sorry! I'm terrible, but I hope you are all still working hard!

50 Leg Lowers

*Lay on your back with your hands either by your sides, or right under the small of your back. Lets go straight up in the air, then lower them until you feel your back start to arch. Return your legs back up with your ABS. Make sure you are NOT engaging your quads for this! It should be all in your abs!

50 Bicycle Abs

*Stay laying on your back with your FINGER TIPS behind your neck. (Do NOT grip your neck, this causes strain and you could injure yourself) Crunch to the side and touch one elbow to the opposite knees.

50 Side Crunches (each side)

*Lay on your side, up on your elbow, making sure that it's RIGHT under your shoulder. Don't have it too far out, or too far in this will cause shoulder strain. You feet should be straight out from your body so you make a straight line. Use your abs to lift your hips never resting back down until you finish 50.

50 Second Plank with Donkey Kick

*Elbow plank. Keep your hips level, and flex your hamstrings (bend your knees) one at a time.

50 Second Bridge

I hope that you're abs are on FIRE! This workout is a killer, but YOU CAN DO IT! Finish the entire thing, no matter what. Even if you have to take breaks, DO IT. Just make sure you PUSH YOURSELF!

November SHRED Day 21!

Who's ready for today? Are you quads on sore?? :)

30 Plank Jacks

*Start in hand plank, and move your legs out like you are doing a jumping jack, then bring them back in. Try to keep your hips as flat as you can. 

40 Mountain Climbers

50 Hop Overs

*Find something, and hop over it with your knees as high as you can get them.

40 Second Single Leg Plank

*Plank, but only one foot on the ground

30 Second Squat Hold

Repeat 4 times!

November SHRED Day 20!

SQUAT CHALLENGE!

50 Parallel Squats

*Feet right under hips, and pointed straight forward

50 Sumo Squats.

*Feet a little further out that hip width and turned out. Make sure you butt goes straight down and not out.

10 Squat Jumps

Rest

25 Single Leg Pistol Squats (each leg)

*Just go as far down as you can, and work your way up to being able to go all the way down.

30 Second Wall Squat

Rest

Finish with 50 Squats.

You can do it!!

November SHRED Day 19!

I hope that you are all KILLING it,and enjoying your workouts :)

Today's is a PUSH UP CHALLENGE! whoot whoot!!

Do this workout every so often and watch home much stronger you'll get and the more push ups you'll be able to bust out!

10 Regular Push Ups

*Really push yourself to finish these 10 without quitting and getting your arms to 90 degree angles. 

10 Arms In Push Ups

*When you lower your body, your arms should rub right against your sides. These are harder, so really try and do your best!

10 Triangle Push Ups

*Hands in a triangle, elbows go out when you lower

10 Temp (3:2:1) Push Ups

*These are regular push ups except with a tempo. Slowly lower for 3 seconds, hold for 2 second, push up quickly in 1 second. 

10 Incline Push Ups

*Hands up against a wall, body at an incline, 10 of these easy ones ;)

10 Under The Fence Push Ups

*Do A, B, and C, the go back through B, and A. That's 1!

Finally, End with a 1 minute plank.

You will be shakin like crazy, but that's a good sign. Repeat this 2 throughout the day!

You can DO IT!

November SHRED Day 18!

If you don't have any of the equipment used, just find something that will for you :)

Needed: Sand bag or barbell, kettle bell/ dumbbell, and exercise ball

This is a great total body workout, but your legs will be thanking you tomorrow!

12 Clean and Press with sand bag or barbell

(Thank you random awesome man)

12 Lunges with Overhead Press (24 total)

12 Squats with Sand Bag

(again, we thank you random awesome man)

12 Kettle Bell Swings

16 Exercise Ball Hamstring Curl

16 Exercise Ball Bridges

November SHRED Day 17!

How are you progressing? Are you getting stronger?  I sure hope so! 

Here's day 17 :)

40 Lunges with Over Head Press

*Use dumbells, books, anything that has some decent weight to it

20 Spider Push Ups (10 each arm)

40 Second Wall Sit Hold with Marches

*Alternate legs

 20 Tricep Dips

40 High Knees

20 Squat Jumps

40 Push Ups

REPEAT! 

You are AWESOME! Push through, and ROCK IT