Welcome To Day 19

1. Squat jump (modified- wall stability ball squat and hold the whole time)

·   Stand with your feet shoulder-width apart.

·   Start by doing a regular squat, then engage your core and jump up explosively.

·   When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

·   Make sure to use your whole foot to jump, not just your toes, and try not to let your shoulders lean out beyond your knees, as this can strain and injure your back.

·   Repeat.

2. Skipping rope (if no space for rope, do the action of skipping rope, be sure to use arms).

3. High knees jump (modified – one knee at a time without jumping).

·   Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side.

·   Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable.

·   The arms should be following the motion. Touch the ground with the balls of your feet.

4. Push-Ups (on knees for modified version).

· Get on the floor on all fours, positioning your hands slightly wider than your shoulders.

· Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire push up.

· Slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.

· Begin contracting your chest muscles and pushing back up through your hands to the start position. Don’t lock out the elbows; keep them slightly bent.

· Repeat.

5. Butt kicks fast (modified – slow).

·   Stand with your feet pointed straight ahead and placed shoulder-width apart.

·   Contract your glutes, jump up and bring your heel to your glutes – be careful not to arch your back.

·   Land softly and repeat with control.

6. Mountain climber with Twist to opposite elbow or modified-regular mountain climber.

·   Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles.

·   Without changing the posture of your lower back (it should be arched), raise your right knee toward your left elbow. Pause.

·   Return to the starting position and repeat with your left leg to the right elbow.

·   Continue alternating.

7. Burpees (modified – one leg down at a time (modified burpees) or use a chair.

·   Begin in a standing position.

·   Drop into a squat position with your hands on the ground.

·   Kick your feet back into a plank position, while keeping your arms extended.

·   Immediately return your feet to the squat position.

·   Jump up from the squat position while reaching high up with your arms.

8. Plank.

·   Start by getting into a press up position.

·   Bend your elbows and rest your weight ono your forearms and not on your hands.

·   Your body should form a straight line from shoulders to ankles.

·   Engage your core by sucking your belly button into your spine.

·   Hold this position for 20 seconds.

9. Skipping rope (if no space for rope, do the action of skipping rope, be sure to use arms).

❖   When you have done the full circuit 2 to 5 times, depending on your fitness level, do a 5 minutes cool-down, including stretches.

❖ Remember To Always Stretch And Hydrate (Drink Water) After Every Workout ❖