5 Days Challenge
5 Day Kick Start Challenge, like a Home Boot camp, lets see how well it works!
Full Body Workout
This is the first leg, first day in my workout challenge of 5 days Kick Start Home Boot Camp! 3 exercises per day!
This is what I did this morning.
👊4 weighted exercises and
🤸♂️💥1 bodyweight exercise – Cardio
30 seconds of work and 10 seconds rest
Complete 5 rounds with 45 seconds rest in between
👊Squats- sit back, knees in line with toes, look straight ahead- your choice of weight- I used 4 kg- Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Legs shoulder-width apart, toes slightly pointed out, slowly lower your torso, bend knees, maintain a straight posture with the head up. Knees DO NOT GO PAST the Knees!
👊Bent-over rows – your choice of weight- I used 4 kg- Holding dumbells, palms facing down, bend your knees slightly and bring your torso forward, bend at the waist, like a door hinge, keep the back straight, 45-degree angle, elbows close to the body, at the top -squeeze the back muscles and hold for a brief pause. Make sure that you keep the head up.
(Bent-over rows- this exercise is not recommended for people with back problems. Low Pulley Row is a better choice for people with back issues.) Repeat.
👊Standing Overhead Press – your choice of weight- I used 4 kg- Feet shoulder-width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees, raise the weights together directly above your head, pause, return down. Repeat.
👊Dumbbell Chest Press on Stability ball – extra core work- your choice of weight- I used 4 kg- Lie on your back with a stability ball between shoulder blades, feet shoulder-width apart and pointed straight ahead, knees bent, glutes contracted and hips lifted.
Start with a dumbbell in each hand at chest level, press both dumbbells straight up and then together by extending elbows and contracting chest. Slowly return to start position and repeat.
🤸♂️💥Slow-motion burpees- when you walk your feet back- land just outside of your hands – Jump up explosively into the air.
Rest 1 minute
Intense HIIT finisher: 20 seconds on 10 seconds off- TABATA
Complete each exercise 2 times before moving on to the next exercise
Each Exercise: x 2 times – 20 seconds on and 10 seconds off
Rest for 45 seconds and go to next workout
😀Squat knees with an upper-body twist – Stand with your feet wider than shoulder-width apart, elbows bent, and arms held before the chest. Bend your knees, sitting back with hips, until your thighs are parallel to the floor, knees follow the direction of the toes.
As you come up, lift up one knee as high as you can, tighten the glutes on the other side, and twist your upper body towards the raised knee. Switch opposite sides with the same motion..
😀Squat With Upper Body Twist- Stand feet hip-width apart, ‘pretend you are holding a ball’ and place hands by one side, Squat down, As you come up from your squat, twist your torso so you’re bringing your arms up and to the opposite side, releasing the heel as you do so. You can use a medicine ball- I used 5 kg.
😀 Star jumps- Jumping jacks- stand tall with your arms by your side and knees slightly bent. Jump up, extending your arms and legs out into a star shape in the air. Land softly, with your knees together and hands by your side in a squat position.
Keep your abs tight and back straight during the exercise
I will always support you and aim to only share sparkles!
To inspire you! ❤️ ❤️❤️
Motivate you 🤸♂️👊 that needs to come from within you. ❤️
Awaken the beast within you and motivate yourself to reach your dreams! 🦁
Hungry, driven, motivated: I have commited to be the best person of myself.
Are you looking for the ‘feeling’ to do some exercise? To finish your tasks? 😂
That wont happen!
🦅Learn to do what you don’t want to do. 💥
🦅Learn how to draw out your Beast 🐊🦍within you! 💥
🦅‘Learn to be your best self even when you are the least motivated’! 💥
Stop looking for the feeling to inspire you!
Just take action now and do it! 🦅❤️🦅❤️🦅❤️
And as always,
Let’s not be average- lets chose to be extraordinary!
Start by doing something that makes you feel successful and full of joy start positive and set the day!
My dream is to offer the best information and services possible in the Four Pillars of Fitness, Nutrition, Accountability and Mental Wellness.