Good Day Challenge Week #4

Advice: No equipment needed workouts can build muscles, burn fat, and improve athletic performance, speed and power.

How to build some chisel abs. Meal Planning and everyday eating.

1. Mountain Climbers: Full Body Workout No equipment Assume a push up position with your arms completely straight. Lift your right foot off the floor and slowly raise your knee close to your chest as you can. Make sure you don’t change your lower back posture as you lift your knee. Return to starting position. Repeat with your left leg. Alternate back and forth for 30 second. (Beginner: Walk legs in and out Semi advance: Drive your legs in and out while in plank position


Semicircle Mountain climber: Drive your legs in and out but instead of staying in one place, you’ll move your feet side to side so that they create an arch on the floor. 2 set of 20 per leg 2. Chest Press on Swiss ball: Full Body Workout Swiss ball (2) and a set of dumbbells (2) Grab a pair of dumbbells and lie on your back on a Swiss ball. If you don’t have dumbbells you can gran two semi heavy books, water bottles, etc. If you don’t have a Swiss ball, you can use a chair, your couch, or your bed, somewhere to rest your head, and a portion of your back. Raise your hips so that your body forms a straight line from your knees to your shoulders. Your arms should be straight up and your palms facing out but turned slightly inward. Without changing the angle of your hands, lower the dumbbells to the side of your chest. Pause, then press the weights back up to the starting position as quickly as you can. 3 sets of 10-12 3. Long Jump to backward hops: Lower body Cardio No equipment Stand with feet hip-width apart, and crouch into a squatting position with your arms back. Next, spring forward with both feet together, swinging arms forward to help, and land on the balls of your feet with both knees bent. Either turn or immediately jump back to start position or hop backwards. Repeat again. 3 sets of 8-10 4. Single-arm Reverse Lunge and Press: Lower body and shoulder (1) Dumbbell Stand with your feet slightly closer than shoulder-width apart. Grab a dumbbell with your right hand and hold it next to your right shoulder, your palm facing in. step backward with your right left and lower body into a reverse lunge as you simultaneously press the db straight above your shoulder. To return to the starting position, lower the dumbbell as you push yourself back up. That’s rep 1. Complete all reps then switch arm and leg. 3 sets of 8

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