Welcome To Day 15

Tabata · Total 4 Minutes.

1. 20 Seconds Speed Skater.

·   Stand with your feet shoulder width apart. Bend your knees to lower your body 8-10 inches and lean forward until your shoulders are positioned above your knees. Even though you are leaning over, you should do so by bending at the waist while maintaining good posture in your upper back.

·   Begin by lightly hopping sideways about 2 feet and landing on your right foot.

·   Hop sideways again so you land back on the left foot, and repeat for the desired amount of time/repetitions.

2. 10 Seconds Rest.

3. 20 Seconds Lateral Ski Jump (Modify To Squat Hold If Needed).

·   Stand with feet shoulder width apart, knees and hips slightly bent. Arms slightly bent at side.

·   Same as regular squat but instead your feet are stuck together.

·    Using arms for momentum jump side to side. Jump from two feet and land on two feet. Land softly with knees and hips slightly bent.

4. 10 Seconds Rest.

5. Push-Ups (on knees for modified version).

·   Get on the floor on all fours, positioning your hands slightly wider than your shoulders.

·   Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire push up.

·   Slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.

·   Begin contracting your chest muscles and pushing back up through your hands to the start position. Don’t lock out the elbows; keep them slightly bent.

·   Repeat.

Modified

6. 10 Seconds Rest.

7. Sprinting On The Spot (Jog In Place).

· Start in a standing position with your arms to your sides.

· Stay nice and light on your toes and try run on the same spot.

· Run (walk or sprint) as fast as you can.

REPEAT ALL ONE MORE TIME

REST · 2 MINUTES.

Do 12 to 15 Reps Of Each Exercises x 2 Sets For Beginners And x 3 Sets For Intermediate To Advanced. Complete All Sets Of One Exercise Before Moving To The Next One.

Shoulders – (Take 30 Seconds Break In Between Sets).

1. Standing Dumbbells Or Bands Shoulder Press.

·   Begin standing with your feet shoulder width hold dumbbells or bands in each hands.

·   Now raise the dumbbells or bands to shoulder height. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.

·   Now, exhale and push the dumbbells or bands upward until they touch at the top.

·   Then, after a brief pause at the top, slowly lower the weights or bands back down to the starting position while inhaling.

·   Repeat.

2. Lateral (Side) Dumbbells Or Bands Shoulder Raises

·   Stand up with your torso upright and a dumbbell on each hand being held at arm’s length or bands. The elbows should be close to the torso.

·   The palms of the hands should be facing your torso. Your feet should be about shoulder width apart. This will be your starting position.

·   Keeping your arms straight and the torso stationary, lift the weights or bands out to your sides until they are about shoulder level height.

·   Feel the contraction for a second and begin to lower the weights or bands back down to the starting position.

3. Front Dumbbells Or Bands Shoulder Raises

·   Pick a couple of dumbbells and stand straight with the dumbbells in front of your thighs at arm’s length with the palms of the hand facing your thighs. This will be your starting position.

·   While maintaining a straight posture (no swinging), lift the dumbbells to the front with a slight bend on the elbows and the palms of the hands always facing down. Continue to go up until your arms are slightly above parallel to the floor.

·   Now lower the dumbbells back down slowly to the starting position.

·   Repeat.

TABATA ABS

1. 20 Seconds – Stability Ball Crunch

·   Lie on a stability ball bringing your hands behind your head.

·   Lift your shoulders and upper back in a straight motion keeping your chin up and neck straight. Hold for a second and return to the starting position.

·   Repeat.

2. 10 Seconds Rest.

3. 20 Seconds · Punch Side To Side At A 45 Degree Angle.

·   Lay down on your back

·   Start with your feet a little wider than shoulder width, band your knees, and place your hands by your chin. Put your weight in your hips by sitting back into a 45 degrees of the floor position. Punch to your left side with your right hand by rotating your core. Rotate back to the starting position while returning your hand to your chin.

·   Repeat the movement while alternating sides.

4. 10 Seconds Rest.

5. 20 Seconds · Laying Leg Raises One At A Time.

·   Lie with your back flat on the floor and your legs extended in front of you off the end.

·   Place your hands either under your glutes with your palms down, lift your feet approximately 2 inches off the floor. This will be your starting position.

·   As you keep your legs extended, straight as possible with your knees slightly bent but locked raise one leg until it makes a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.

·   Slowly lower your leg down and repeat with the other leg.

6. 10 Seconds Rest.

7. 20 Seconds · Plank.

·   Start by getting into a press up position.

·   Bend your elbows and rest your weight onto your forearms and not on your hands.

·   Your body should form a straight line from shoulders to ankles.

·   Engage your core by sucking your belly button into your spine.

·   Hold this position for 20 seconds.

8. 10 Seconds Rest.

REPEAT ALL ONE MORE TIME