Monday, April 27, 2015

Master the Muscle May Workout Challenge

Friday May 1
5 Skater Lunges
5 Squat Jumps
5 Mountain Climbers

Saturday May 2
5 Lunge Kicks
5 Burpees
5 Plank Jacks

Sunday May 3
10 Skater Lunges
10 Squat Jumps
10 Mountain Climbers

Monday May 4
10 Lunge Kicks
10 Burpees
10 Plank Jacks

Tuesday May 5
15 Skater Lunges
15 Squat Jumps
15 Mountain Climbers

Wednesday May 6
15 Lunge Kicks
15 Burpees
15 Plank Jacks

Thursday May 7
20 Skater Lunges
20 Squat Jumps
20 Mountain Climbers

Friday May 8
20 Lunge Kicks
20 Burpees
20 Plank Jacks

Saturday May 9
25 Skater Lunges
25 Squat Jumps
25 Mountain Climbers

Sunday May 10
25 Lunge Kicks
25 Burpees
25 Plank Jacks

Monday May 11
30 Skater Lunges
30 Squat Jumps
30 Mountain Climbers

Tuesday May 12
30 Lunge Kicks
30 Burpees
30 Plank Jacks

Wednesday May 13
35 Skater Lunges
35 Squat Jumps
35 Mountain Climbers

Thursday May 14
35 Lunge Kicks
35 Burpees
35 Plank Jacks

Friday May 15
40 Skater Lunges
40 Squat Jumps
40 Mountain Climbers

Saturday May 16
40 Lunge Kicks
40 Burpees
40 Plank Jacks

Sunday May 17
45 Skater Lunges
45 Squat Jumps
45 Mountain Climbers

Monday May 18
45 Lunge Kicks
45 Burpees
45 Plank Jacks

Tuesday May 19
50 Skater Lunges
50 Squat Jumps
50 Mountain Climbers

Wednesday May 20
50 Lunge Kicks
50 Burpees
50 Plank Jacks

Thursday May 21
55 Skater Lunges
55 Squat Jumps
55 Mountain Climbers

Friday May 22
55 Lunge Kicks
55 Burpees
55 Plank Jacks

Saturday May 23
60 Skater Lunges
60 Squat Jumps
60 Mountain Climbers

Sunday May 24
60 Lunge Kicks
60 Burpees
60 Plank Jacks

Monday May 25
65 Skater Lunges
65 Squat Jumps
65 Mountain Climbers

Tuesday May 26
65 Lunge Kicks
65 Burpees
65 Plank Jacks

Wednesday May 27
70 Skater Lunges
70 Squat Jumps
70 Mountain Climbers

Thursday May 28
70 Lunge Kicks
70 Burpees
70 Plank Jacks

Friday May 29
75 Skater Lunges
75 Squat Jumps
75 Mountain Climbers

Saturday May 30
75 Lunge Kicks
75 Burpees
75 Plank Jacks

Sunday May 31
80 Skater Lunges
80 Squat Jumps
80 Mountain Climbers

Skater Lunges
  • Perform a reverse lunge with your back leg slightly at an angle.
  • Leap to the side and bring the opposite leg behind you, only tapping your toe to the ground.
  • Immediately jump back the other direction and continue alternating until you feel the burn.
  • Form check: Keep your knees bent and stay as low as possible to really work your quads.
Squat Jumps
  • Squat down until your knees are bent about 90 degrees.
  •  Immediately swing your arms overhead and jump upward as high as you can.
  • As you land, gently bend your knees and sink back down into the squat position.
Mountain Climbers
  • Start the exercise by lying face down on the floor.
  • Straighten out your arms and then touch your knees down to the ground or floor.
  • Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
  • Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
  • Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
  • After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)
Lunge Kicks
  • Stand with feet hip-width apart, arms by sides, elbows bent.
  • Lunge forward with left leg while swinging right arm forward and left arm back.
  • This completes one rep. Alternate sides.
  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  • Repeat.
Plank Jacks
  • Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
  • Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don’t let your booty rise toward the ceiling.

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