Total time ~ 1 hour

Equipments: Rope, Long Theraband, Short Theraband (resistance band)

Cardio: 15 mins 

• Running: 5mins
• 300 forward skips: 2 mins
• If goal not met, + 1 double* per missed skip
• 175 forwards doubles in a row + extra from previous (not in a row): 5-10mins
• If goal not met, backwards tuck jump per missed double

*a double is like regular skipping but with the rope passing under you twice instead of once

Ab shred: 10mins 

* please refer to image references for guidance if unfamiliar with the vocabulary

• Plank: 1.5mins
• Mountain climbers x 100: 1min
• Bicycle crunches x100: 1min 
• Rest/stretch: 30sec
• Sit ups (50): 1min
• Leg raises (30): 1.5mins
• Crunches (30): 1min
• (half) wipers laying on back: 1min
  • Attempt with straight leg if able to
• Reverse crunches (20): 1min
• Break ~

Plank
Mountain climbers
Bicycle crunches
Situps *unlike crunches, you sit all the way up
Leg raises
Crunches *unlike situps, your shoulders stay on the floor
Half wipers
Reverse crunches

Back/glutes: 10mins *please refer to picture references as names may be unfamiliar

• Superman: 1min
• Back extensions (25): 1min
• Hip thrusts (30): 30sec
• Clamshells (30/leg) with Short Theraband: 1min
• Bent leg glute raises lying down (30), close legs (30), hold legs closed 15sec: 1.5mins
• Bent leg raises on knees to the side (20), straighten leg (10), tap on floor (10), circles (10): 1.5mins each leg
• leg raises on knees to back with theraband of choice (20),
  • bend leg and pulse (10), 
  • hold (10): 1min each leg

Superman
Back extensions
Hip thrusts
Clamshells
Bent leg glute raises lying down
Bent leg glute raises on knees to side
Leg raises on knees to back

Hips/leg: 7mins *please refer to picture references as names may be unfamiliar

• Pike leg raises (10), hold (10), pulse (10), hold highest (10): 1.5mins both legs
• Leg raises tapping to side and back (8×8), repeat above but on side: 2mins both legs
• Squats (20), hold in lowered position (10), pulse (10): 1min
• Quad stretch: 2 mins

Pike leg raises
Leg raises tapping to side
Squats
Quad stretch

Arms: 5mins *please refer to picture references as names may be unfamiliar

• Stand on long theraband and arm raises forward(15), hold (10), pulse (10): 1min
• Repeat but on side: 1min
• 50 pushups: 2-3mins
• Stretch arms

WOW!!!

Congratulations on completing the challenge.

Did you break a sweat? Leave a comment!

1. 

   i do not do enough aerobic activities