21 day challenge

Day 10

Chest and back
Remember, pick a weight that will challenge you but not injure you.

DAY 9--BABY!

Remember go at your own pace but still challenge yourself!

Day 8

Okay time to work the "GLAMOUR MUSCLES"

Dumbbell curl, add whatever weight will challenge your muscles but not injure them
10-12 reps on each arm
Forearm Plank, the goal is to plank for 20 seconds and rest for 30 seconds, repeat 3 times.
(up to 6)
Chair Dips, sit in a chair, or on a stable platform, the goal is 10-15 reps.
Pullovers with dumbbells (laying down) 15 reps
Push ups on a ball or elevated surface, beginners start with 5 reps and work your way up to 15 reps.


**** REPEAT 3 TIMES****

Remember, go at your own pace and work yourself up to your goal.
xox0, Ab

Day 7 challenge

Back at it with lower body...

SQUAT, LUNGE, CURL
Stand with your arms at your sides and squat until your thighs are parallel to the ground (a). Push back up to the starting position. Then take a giant step forward with your left foot and lower your body until your left thigh is parallel to the ground (b). Push up onto your left leg and immediately curl your right heel toward your glutes (c). Return to start. That’s one rep. Repeat, stepping forward with your right foot. Continue alternating the sequence for 20 reps.
Tip: For a challenge, add dumbbells.

DUMBBELL SUMO SQUAT
Grab a heavy dumbbell and hold one end in each hand at arm’s length in front of your pelvis. Set your feet about twice your shoulder width apart, toes turned out slightly (a). Lower your body as far as you can by pushing your hips back and bending your knees (b). Pause, then push yourself back to the starting position. Do 10 to 12 reps.
Tip: Keep your torso as upright as possible with your lower back naturally arched.
STABILITY LUNGE
Stand with your arms at your sides and squat until your thighs are parallel to the ground (a). Push back up to the starting position. Then take a giant step forward with your left foot and lower your body until your left thigh is parallel to the ground (b). Push up onto your left leg and immediately curl your right heel toward your glutes (c). Return to start. That’s one rep. Repeat, stepping forward with your right foot. Continue alternating the sequence for 20 reps.

If you need more of a challenge, use dumbbells the whole time and repeat up to 3 times.

Day 6.... say what?!

Okay, the goal today is to get through your cardio. Remember, go at your own pace and work up to it. If you cant jump, use a step movement or a hop.
Xoxo-Ab

Day 5

Okay here is day 5, remember work at your own pace!