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“Mixup Monday” Instructions

As we kick off Week 3 of your Challenge, you have a choice between 2 awesome sweat sessions; The “Extreme Lean Cardio” Workout, OR “9 Power Bodyweight Moves”. For some, these are a fan favorite. For others, it’s a mega beast of a challenge. Either way, all I ask is that you give them a try. Pick one and do as many rounds as you can! If you can’t complete the entire workout, pick a few of the exercises and give them a go!
 



1) “EXTREME LEAN CARDIO” CHALLENGE

This is a great workout if you’re looking to slim down and lean out all over. Let’s get into it!






Beginner 10 reps of all exercises. Rest for 30 seconds b/w each exercise. Do 2-3 rounds.
Intermediate Do as many reps as you can in 30 seconds. Rest for 30 seconds b/w each exercise. Do 2-3 rounds.
Advanced Do as many reps as you can in 45 seconds. Rest for 15 seconds b/w each exercise. Do 3 rounds.




1. High Knees



2. Jack Squats



3. Tuck Jumps



4. Mountain Twists



5. Power Jacks



6. Leap Frogs



7. Reverse Burpee Crawls



8. Monkey Jumps




*REMEMBER – Beginners You have 2 sets and it’s 3 sets for Advanced challengers.
 



2) “9 POWER BODYWEIGHT MOVES”

Try this workout to shed weight and add muscle. Remember, if you can’t complete the entire workout, pick a few exercises and do as many rounds as you can!

Watch the video and exercise screenshots below. Remember, the only workout that you will ever regret is the one that you don’t do!







1. Plyo Push Ups

Plyo Push Ups



2. Tricep Dips

Tricep Dips



3. Reverse Burpee Crawls

Reverse Burpee Crawls



4. Tami Tots

Tami Tots



5. Tuck Jumps

Tuck Jumps



6. Monkey Jumps

Monkey Jumps



7. Single Leg Core Twist

Single Leg Core Twist



8. Leg Raise / Open Close

Leg Raise / Open Close



9. Plank Poppers

Plank Poppers


Drink plenty of water and rehydrate, Challengers! See you tomorrow!





 





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