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 3 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: Wednesday
TO DO TODAY:
- General warm-upA�3 min.
- Dynamic stretchingA�3 min.
- GRASSHOPPERSA�4 x 30 sec.
- rest 15 sec.
- LYING FROG KICKSA�2 x 30 sec.
- rest 15 sec.
- BODYWEIGHT LAT PULL-UP (lvl 2)A�2 x 30 sec.
Set yourA�REC ITA�on:A�Work: 30 sec.A�Rest: 15 sec.A�Rounds: 8
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.
Keep the belly in and the glutes tense all the time. See your workout video to make control the range of movement.
Feel free toA�commentA�here or atA�our fanpage.