Thursday, May 9, 2013

Ten Week Challenge // Try this Twice a Day

I found this on Pinterest (yet another discovery I appreciate).

It runs for 10 weeks doing it once a day. So, I thought for better results why not do it twice a day, give myself the extra push. I started today. Try it out. It's a great start!

So, here it is:
Monday (x2)
150 Jumping Jacks
50 Crunches
20 Tricep Dips
15 Squats
20 Lunges (each leg)
75 Russian Twists
5 Push-Ups
30 Second Plank
10 Lunge Split Jumps

Tuesday (x2)
80 Jumping Jacks
50 Vertical Leg Crunches
20 Sit-Ups
15 Tricep Dips
20 Squats
10 Side Lunges (each leg)
15 Leg Lifts (each legs)
50 Bicycles
15 Wall Push-Ups
40 Russian Twists

Wednesday (x2)
90 Jumping Jacks
20 Tricep Dips
10 Sit-Ups
30 Bird Dogs
30 Second Planks
30 Squats
40 Crunches
10 Oblique Crunches (each side)
20 Standing Calf Raises


Thursday (x2)
100 Jumping Jacks
25 Vertical Leg Crunches
20 Squats
20 Wall Push-Ups
50 Russian Twists
15 Second Side Plank (each side)
10 Lunge Split Jumps
5 Jump Squats
40 High Knees

Friday (x2)
60 Jumping Jacks
40 Crunches
10 Sit-Ups
10 Tricep Dips
20 Side Lunges (each side)
15 Incline Push-Ups
10 Oblique Crunches (each side)
30 Butt Kickers
5 Jump Squats
15 Jack Knife Sit-Ups

Saturday (x2)
50 Jumping Jacks
20 Squats
100 Russian Twists
5 Kneeling Push-Ups
1 Minute Downward Dog
15 Jack Knife Sit-Ups
10 Lunges (each leg)
10 Side Lunges (each leg)
20 Bird Dogs
20 Inner Thigh Lifts (each legs)

Sunday (x2)
45 Jumping Jacks
15 Squats
5 Jump Squats
50 Russian Twists
30 Second Plank
10 Standing calf Raises
5 Kneeling Push-Ups
30 Seconds Superman
10 Lunges (each leg)
40 Crunches

Cardio (by week)-try doing at least every other day
1) 1 min run, 2 min walk (7x)
2) 2 min run, 2 min walk (5x)
3) 3 min run, 2 min walk (4x)
4) 5 min run, 2 min walk (3x)
5) 6 min run, 90 sec walk (3x)
6) 8 min run, 90 sec walk (2x)
7) 10 min run, 1 min walk
9) 8 min run -15 min run - 1 min walk, 5 min run - 10 min run
10) 20 min continuously