30 Day Challenge: Day 9

DAY 9- 

Warm-up #2 (Jump Ropes… or pretend you have a jump rope!)
30 Jumps
10 Walking Lunges
30 Jumps
10 Knee Hug Stretches
30 Jumps
10 Quad Stretches
30 Jumps
10 Side Lunge Stretches

 

Glute Bridges x 15
Single Leg Glute Bridges x 8 each leg
Straight Leg Raise x 8 each leg
REPEAT the above 3 exercises TWICE

 

Metabolic Workout– Tabata (20 seconds on, 10 seconds rest)

Push-ups
Mountain Climbers
Burpees
Situps

**Perform push-ups for 20 sec, rest 10 sec, then do Mtn. Climbers for 20 sec, rest 10 sec, then Burpees for 20 sec, rest 10 sec, then Situps for 20 sec, rest 10…. Repeat the entire thing for a total of 4 times.  It should equal 8 minutes.

I also recommend you keep pen and paper nearby so that after each exercise, you can write down how many you did.  Compare it to your first week and see which ones you’ve improved on… Hopefully all of them!**

 

CORE
Planks x 50 seconds
Side Planks x 30 sec. each side
Repeat twice

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Julia Ladewski

About Julia Ladewski

3 Responses to “30 Day Challenge: Day 9”

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  1. Sylvia says:

    am really sad that I couldnt work out today due to my knee….felt great doing this challenge, but am going to see it to the end. Got a knee brace and have iced my knee along with proping it up. Today I was good eating, no bread, 3 eggs in a.m., salad at lunch had peanuts to snack on brought an apple only to cut into it and see it was bad, and tonight I ended with brussel sprouts for dinner with some mushrooms bacon and a little cheese mixed in (cooked in olive oil) tasted great. Hoping to make it back to the gym tomorrow to do day 9 otherwise I will go and work my arms and some abs to compensate for these days. Cant wait to get back on my leg and continue on feel great and actually feel like my clothes are getting bigger on me.

  2. Melissa says:

    This workout felt 100% better than last week and all of my numbers increased significantly.

  3. Patricia says:

    I started my challenge about a week later so this was yesterdays to me and I am so happy to see that my numbers improved from last week!! Thank you Julia for doing this and giving us the opportunity to become healthier and stronger!

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