Sunday, December 27, 2015

Work out off the day : Knees & Toes

Knees And Toes, feels like dancing for 30 sec


 
Target: abs, butt, legs
  • Stand with feet hip-width apart, arms by sides.
  • Run in place, bringing knees high to touch left hand to right knee, then right hand to left knee.
  • Next, tap left hand to right foot (as right knee lifts), then right hand to left foot (as left knee lifts).
  • Repeat, tapping knees, then feet, as you go.
  • Continue for 30 seconds, doing as many reps as possible.

Saturday, December 26, 2015

Workout of the day : Knee-In Pike

Knee-In Pike: planking with some movement for only 30 sec



 
Target: shoulders, abs, legs
  • Start on floor in forearm plank position, balancing on forearms and toes, body forming a straight line from head to heels.
  • Bring right knee in toward chest, lifting hips into a pike position; quickly return to plank and repeat with left knee.
  • Continue alternating as fast as you can for 30 seconds.

Friday, December 25, 2015

Workout of the day: Wall Climber

Wall climber: clime like Santa Claus during this festive holiday :D hohoho



Target: arms, abs, butt, legs
  • Stand with feet hip-width apart, elbows bent by sides and hands in front of shoulders, palms facing forward.
  • Quickly alternate bringing knee toward chest (like a high-knees run) as you extend opposite arm overhead: Extend left arm overhead as right knee comes up, then drive left elbow down as right foot returns to floor.
  • Repeat, extending right arm overhead as left knee comes up.
  • Continue alternating as fast as you can for 30 seconds.

Thursday, December 24, 2015

Workout of the day: ladder hop

30 sec High intensive Training: Ladder Hop



Target: abs, calves
  • Start on floor in plank position, balancing on palms and toes, arms extended and body forming a straight line from head to heels.
  • Keeping palms planted and shoulders steady, hop both feet one foot forward, then one foot back to start.
  • Next, hop both feet two feet forward, then two feet back to start.
  • Finally, hop both feet forward close to hands, then back to start to complete 1 rep.
  • Do as many reps as possible in 30 seconds.
  • MAKE IT EASIER: Step feet forward one by one rather than hopping to each "rung" of the ladder.

Wednesday, December 23, 2015

Workout of the day : Low-Squat Sprint

Today we gonna do some simply but effective High Intensive workout which is the Low-Squat sprint.


Target: butt, quads, calves
  • Stand with feet wider than shoulder width, elbows bent by sides, palms facing forward.
  • Lower into a squat and, raising up on balls of feet, sprint in place.
  • Continue for 30 seconds as quickly as possible.