30 Day Fitness Challenge 2022 - Day 13

Welcome to day 5 of your 30 day fitness challenge.


Day 13 - Legs Workout


Dynamic Side Lunges



  • Perform 12 Repetitions each side moving gently into the stretch with every repetition.

Notes:

Start with standing straight up, feet together looking forward. Take a step to side ensuring on leg stays straight and the leading leg is bent with your bum sticking out and head up. Your feet should both be facing forward.


Side Lunges

  • Perform 20 repetitions each side

  • 2 sets

  • 30 sec rest between exercises

Notes:

Start with standing straight up, feet together looking forward. Take a step to side ensuring on leg stays straight and the leading leg is bent with your bum sticking out and head up. Your feet should both be facing forward. We will add a weight to this exercise to give us that extra challenge this week.



Sumo Squat

  • Perform 30 Repetitions

  • 2 sets

  • 30 sec rest between exercises

Notes:

Take a wide stance, keeping your toes facing outwards as shown in the above video. Keep your head upright bend your knees and hips and stick your bum out transferring the weight onto your heels. Drive back up to the start through your heels. As with the side lunges we will add another weight with this exercise to give us that extra kick this week.



Cool Down


Seated Adductor Stretch


  • Hold the stretch for 30 seconds in total moving into the stretch every 10 seconds or when you feel your muscles relax.

Notes:

Sit upright with the base of your feet touching each other, elbows pressed against your inner thighs and hands holding your ankles. Bring your body forward keeping your head upright, pushing your elbows gently on your inner thighs.




2 views0 comments

Recent Posts

See All