If you want toA�start regular exercising at homeA�but you dona��t really know how a��A�start with us. Wea��re going to add one exercise a dayA�for 6 days of the week.

Youa��ll doA�something new every day, and every day youa��llA�do a little bit more. Then take aA�one-day break for regenerationA�and start the next week. Week by week,A�take little stepsA�to beA�active on a daily basis. Youa��ll know what to do.

This is Day 5 of theA�final Week 52.A�

For theA�final 10 weeksA�of our 52-week challenge,A�we combine the best exercisesA�from Weeks 1-42 intoA�full-body routines.A�You’re more than welcome to join us here.A�You might also want to check outA�theA�complete routinesA�of the previous weeks.

AA�new exercise every dayA�also on Facebook.A�Like usA�to be up to date!

Week 52: Friday


  1. General warm-upA�3 min.
  2. Dynamic stretchingA�3 min.
  3. GRASSHOPPERSA�4 x 30 sec.
  4. rest 15 sec.
  5. LYING FROG KICKSA�2 x 30 sec.
  6. rest 15 sec.
  7. BODYWEIGHT LAT PULL-UP (lvl 2)A�2 x 30 sec.
  8. rest 15 sec.
  9. TOWEL SIDE SPLITA�4 x 30 sec.
  10. rest 15 sec.
  11. INNER THIGH LEG LIFTSA�4 x 30 sec.

Set yourA�REC ITA�on:A�Work: 30 sec.A�Rest: 15 sec.A�Rounds: 16

The first exercise

GRASSHOPPERSA�a�� a whole-body exercise. First do a 3-minute general warm-up and some dynamic stretching. Next, get into the starting push-up position, put your feet a little closer to your hands and bend the knees (the body is still supported only by the toes and hands). Take your right leg under your core to the left, close to your left hand. Go back to the starting position, and take your left leg to the right hand. Keep a nice pace, and as you master the movement you can speed up a little. Do 4 series of grasshoppers, 30 seconds each with 15-second breaks in between.

Herea��s a short video tutorial by SalthePTC a�� thanks a lot!

The second exercise

LYING FROG KICKSA�a�� a very nice exercise to tone our inner thighs, glutes, and abs at the same time! Lie on your back, the arms on the floor along the torso. cYou can also put your hands under your glutes, if you like. The legs, straight in knees, above the ground (preferably 45 degrees, so that your lower abs work best). Keep your heels together, but direct your toes out. Bend your knees, keep them as wide as you can, the heels still together, and push back. Keep going for 30 seconds, take a short break, and go for another 30.

Wea��ve got a helpful video tutorial by Howcast a�� many thanks!

The third exerciseA�

BODYWEIGHT LAT PULL-UP (lvl 2)A�a�� for upper back.A�We level up with the fantastic bodyweight lat pull up without any gym equipment! All wea��re going to need for this one is two chairs. Sit on the floor between the two chairs (the seats directed towards you). Put your forearms on the seats, keep your knees straight this time, and the feet on the ground. By tensing your shoulders and upper back, go up so that the hips are lifted off the floor. Hold for a second, go back down and repeat. Perform 2 series of 30 seconds.

Thanks again to TheGarageWarrior for this brilliant exercise a�� today perform only the level-two version.

The fourth exercise

TOWEL SIDE SPLITA�a�� a great full-body exercise. Wea��re going to use two towels for this one, as the name suggests. Put two little towels or cloths on the floor, stand on them a�� one foot on one towel. Start in a deep squat position with your hands on the ground in front of you. Twist your body to the left and extend the left arm up. Split the legs, so that the right leg goes to the front and the left one goes all the way behind your back. Go back to the center. Keep going for 30 seconds, then switch sides, and repeat the whole series (the total of 4 rounds, two on each side).

Many thanks to Hard Candy Fitness for this one!

The fifth exercise

INNER THIGH LEG LIFTSA�a�� wea��re focusing on our inner thighs.A�Lie on your right side and prepare for the todaya��s exercise. Lean your right forearm against the floor, put your left leg bent in knee in front of the right one. The right leg lying straight on the floor goes up, and down a�� keep your right foot flex. Take 30 seconds for the right leg, switch sides and repeat the whole series (the total of 4 rounds, 2 on each side).

Thanks to this short tutorial by Howcast we know exactly what to do.

See how high you were able to left the leg. Make sure you were lying on your side all the time.

Feel free toA�commentA�here or atA�our fanpage.

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.