If you want to start regular exercising at home but you don’t really know how – start with us. We’re going to add one exercise a day for 6 days of the week.

You’ll do something new every day, and every day you’ll do a little bit more. Then take a one-day break for regeneration and start the next week. Week by week, take little steps to be active on a daily basis. You’ll know what to do. 

This is Day 5 of Week 45. 

For the final 10 weeks of our 52-day challenge, we combine the best exercises from Weeks 1-42 into full-body routines. You’re more than welcome to join us here. You might also want to check out the complete routines of the previous weeks.

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Week 45: Friday

TO DO TODAY:

  1. General warm-up 3 min.
  2. Dynamic stretching 3 min.
  3. CURTSY KICK 4 x 30 sec.
  4. rest 15 sec.
  5. SCAPULA PUSH-UPS 2 x 30 sec.
  6. rest 15 sec.
  7. SEATED KNEE TUCKS 4 x 30 sec.
  8. rest 15 sec.
  9. CHAIR HAMSTRING CURL 2 x 30 sec.
  10. rest 15 sec.
  11. DOWN-TO-UP 2 x 30 sec.

Set your REC IT on: Work: 30 sec. Rest: 15 sec. Rounds: 14

The first exercise

CURTSY KICK – this 45th week of our challenge starts with the curtsy kick – a fantastic exercise to tone the legs and glutes plus the core. Don’t forget to warm up and stretch a little before you start. Stand with your feet hip-width apart, the knees bent a little. Lean forward to put your hands on the floor. Reach with the right foot back diagonally to the left, bend your left knee a little bit and then kick with the right foot to the right. Continue kicking with the same leg for 30 seconds. Change legs for another set, and repeat the whole series (the total of 4 sets, 2 on each leg).

Here’s a great tutorial by FitnessMagazine – thank you so much for that!

The second exercise

SCAPULA PUSH-UPS – something for nicely shaped upper back and shoulders. Get into the push-up position. Keep those elbows straight, work only with your shoulders. Squeeze the shoulder blades together (shoulders go down), and extend them back (shoulders go up). Perform 2 series of 30 seconds.

We’ve got this one thanks to stroutman81 – thanks a lot!

The third exercise 

SEATED KNEE TUCK – for sculpted abs. Sit with your legs together and straight in knees. The hands on the floor beside your hips. Lift your feet a few inches above the ground and lean your back backwards. As you tuck, the chest goes up to the bending knees. Go back to the starting position without touching the ground with your legs. The hands may be lying on the ground all the time. Perform 4 series, 30 seconds each.

Here’s a short demonstartion by OracleFitness – thanks a lot!

The fourth exercise

CHAIR HAMSTRING CURL – a clever home exercise for slim legs and toned hamstrings. Lie on your back on the floor and put your heels on the seat of a rolling chair (or a towel on the floor). Raise your hips a little, bend your knees while raising the hips and pulling the chair (or the towel) closer to you. Extend the legs back, but don’t let the hips touch the floor. Go for 2 series of 30 seconds.

Here’s a great demonstration video by MobileNetWorkOut – thanks for this one!

The fifth exercise

DOWN-TO-UP – another exercise which makes work more than one muscle group. Get into the downward dog position: the hands and the whole feet on the ground, the hips up, the knees and elbows straight. Without moving your hands and feet, go to the high plank position (your shoulders may be in front of your hands line in this one), hold for 2 seconds, lay your hips on the ground and raise your chest. Go back to the starting position the same way. Repeat. Perform 2 series, 30 seconds each.

Here’s a perfect demonstration by CASSAL TRAINING – thanks for this one!

Watch your workout movie and see how high you were able to raise the arms.

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About Cathy Patalas

The sports soul and the alleged specialist in words of 52Challenges.com. The main 52C Blog writer. A diligent student at the English Department of the University of Wroclaw, majoring in applied linguistics. An ex-acrobat and aerobic gymnast with the 13-year long experience in „training for winning”. A multiple medallist of Poland nationals in acrobatic gymnastics, and academic nationals in aerobic gymnastics. A fan of gymnastics of every existing type. Personally, finds making everyday choices in a healthy lifestyle even more demanding a challenge than making everyday sacrifices in the athlete’s lifestyle.