Notes
30 day challenge day 7
30s on/10s rest, alternate jump rope & lift
1. Bodyweight Squat Jumps
2. Tuck Abs
3. Shoulder Press - using the Sandbag or Ugi Ball or Tbar
4. Back Extensions
5. Bodyweight Squat Jumps
6. Push Ups
7. Reverse Pull Ups - using the Equalizer
8. Side Touches - using the Tbar weights
9. Basket Ball Jumps - Left
10. Basket Ball Jumps – Right
11. Row - using the Sandbag or Tbar
12. Tricep Dips
11. Bodyweight Squat Jumps
12. Wall Plank Abs & Knee Tucks (feet on wall)
13. Chest Punch & Tricep Kick Back – using the Tbar weights
14. Switch Kicks & Touch - using the Tbar weights
15. Side Oblique Jumps
16. Knee Raises - using the Equalizer
17. Tuck Ab & Lift - using the Equalizer
18. Mountain Climbers
19. High Knees Twists- using the Tbar weights
Ass Squeezes:
1. Squeezes – Legs Hip Distance apart
2. Squeezes – Knees Together
3. Squeezes – In & Out
4. Squeezes – Hold the Squeeze & In & Out with the Knees
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Ass Inner & Leg Workout: (We Will Repeat These – Left & Right Side Separate)
1. Straight Leg Lift
2. L leg Lift & Lower
3. Straight Leg Cross Over
4. Bent leg press to the ceiling
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Inner & Outer Thigh: ( We Will Repeat These – Left & Right Side Separate)
1. Straight Leg Outer Thigh
2. Forward Bent L Press
3. Straight Leg Press Foot forward and back
4. Small Straight Leg Presses up and down