Do Life Fit With Elaina - 24 Day Fitness Challenge

Welcome To Day 9

Steady State Cardio & Abs Overview

❖ Pick a cardio exercise of your choice – treadmill, walk, jog (indoor or outdoor), bike, elliptical, stair climber, etc.

❖ Go at a steady pace for 30 for beginners to 45 Minutes for more advanced.

❖ For a target heart rate from 55 percent to 90 percent of your maximum heart rate depending on your fitness level. (90 being an advanced level).

Abs

❖ Do all 3 Abs exercises back to back.

❖ Take a 1 minute break and repeat 2 more times, for a total of 3 rounds.

The Workout

1. V-Up

(Beginners modified version is to keep your legs straight in the air, bring your hands and touch your feet) Intermediate to advanced do a Full body V-up · 15 reps).

· Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.

· As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Tip: The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor.

· While inhaling, lower your arms and legs back to the starting position.

· Repeat.

Day 9 - 1 Vup - Pic 1 - 24 Day Fitness Challenge With Elaina

Day 9 - 1 Vup - Pic 2 - 24 Day Fitness Challenge With Elaina

2. Bicycle Crunch (modified, use just your legs) · 30 reps beginner, 40 reps intermediate to advanced.

· Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.

· Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.

· Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.

· Go back to the initial position as you breathe in.

· Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.

· Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

Day 9 - 2 Bicycle Crunch - Pic 1 - 24 Day Fitness Challenge With Elaina

Day 9 - 2 Bicycle Crunch - Pic 2 - 24 Day Fitness Challenge With Elaina

Day 9 - 2 Bicycle Crunch - Pic 3 - 24 Day Fitness Challenge With Elaina

3. Laying Leg Raises One At A Time · 20 reps

· 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.

Day 9 - 3 Laying Leg Raises - Pic 1 - 24 Day Fitness Challenge With Elaina

Day 9 - 3 Laying Leg Raises - Pic 2 - 24 Day Fitness Challenge With Elaina