Shivani_fitnessmotivator

'FITNESS' is not a destination, it's a way of life 💪🏻

FINAL DAY OF THE CHALLENGE😄
Day 21: HAND CLAP PUSHUPS
PUSH YOURSELF💪🏻

Today's exercises:
1. Hand Clap Pushups
10reps x 4 rounds(20 secs rest)

2. 4 shoulder taps + 1 pushup
40s on 20s off (× 5 rounds)

3. Fire Hydrants
20 reps each leg x 5 rounds(15 secs rest)

4. Hip Thrusters
40 secs on 20 secs off (×4 rounds)

5. Glute Bridges
45 secs on 15 secs off (×4 rounds)

6. Hip openers
1 round = 20 each side (15 secs rest)

7. Quad Rockers
30 secs on; 15 secs off; (x4 rounds)

8. Single Leg Squats (x4 rounds)
10 on 1 leg + 10 on the other = 1 round x 4 rounds with 20 secs gap
Or you can break it into 5 on 1 leg +5 on the other =1 round (x8 rounds)

9. Kneeling Squats (x 4 rounds)
30 secs on 15 secs off ×4

10. Sit-Ups (4 rounds)
20 reps × 4 rounds with 20 secs gap

11. Dragonfly+ 1 leg squat
7-10 reps each leg × 4 rounds
(Minimum- 5 each leg atleast in that case 6 rounds)

12. Lay low stretch:
30 secs on 15 secs off (4 rounds)

13. Low Plank Hip Swivels
30 secs on 15 secs off (4 rounds)

14. Sprawls:
40 secs on 20 secs off (3 rounds)

15. Squats: (5 rounds)
20 reps x 5 sets

16. Butt Kicks: Do 6 rounds
30 secs on and 10 secs off (×4)

17. Knee Pushups: Do 5 rounds
15 repetitions then 20 secs break (x4)

18. Plank Hold: Do 3 rounds
1 round:
30 seconds on and 15-20 secs off
40 seconds on and 15-20 secs off
60 seconds on and 15-20 secs off
1 min 10 seconds on and 15-20 seconds off

19. Chair Hold:
30 seconds on + 20 seconds off (x 4 rounds)

20. Bunny Hop:
Complete 80 jumps in total
(20 jumps × 4 sets)

21. Plank Jacks:
30 seconds on + 20 seconds off (x 4 rounds)

On= do the exercise
Off= rest

Don't forget to follow , post a story of you exercising, then tag on that story.
Also, challenge 2 other friends🤩

Day 19: FIRE HYDRANTS 😁

PUSH YOURSELF💪🏻

Today's exercises:

1. Fire Hydrants (x5 rounds)
20 reps each leg (=1 round) x 5 rounds
Take rest of 15 sec after finishing each round

2. Hip Thrusters (x4 rounds)
40 secs on 20 secs off (×4)

3. Glute Bridges (x4 rounds)
45 secs on 15 secs off (×4 rounds)

4. Hip openers (x5 rounds)
1 round = 20 each side
Then 15 secs rest then start again

5. Quad Rockers (x4 rounds)
30 secs on; 15 secs off; (x4 rounds)

6. Single Leg Squats (x4 rounds)
10 on 1 leg + 10 on the other = 1 round x 4 rounds with 20 secs gap
Or you can break it into 5 on 1 leg +5 on the other =1 round (x8 rounds)

7. Kneeling Squats (x 4 rounds)
30 secs on 15 secs off ×4

8. Sit-Ups (4 rounds)
20 reps × 4 rounds with 20 secs gap

9. Dragonfly+ 1 leg squat
7-10 reps each leg × 4 rounds
(Minimum- 5 each leg atleast in that case 6 rounds)

10. Lay low stretch:
30 secs on 15 secs off (4 rounds)

11. Low Plank Hip Swivels
30 secs on 15 secs off (4 rounds)

12. Sprawls:
40 secs on 20 secs off (3 rounds)

13. Squats: (5 rounds)
20 reps x 5 sets

14. Butt Kicks: Do 6 rounds
30 secs on and 10 secs off (×4)

15. Knee Pushups: Do 5 rounds
15 repetitions then 20 secs break (x4)

16. Plank Hold: Do 3 rounds
1 round:
30 seconds on and 15-20 secs off
40 seconds on and 15-20 secs off
60 seconds on and 15-20 secs off
1 min 10 seconds on and 15-20 seconds off

17. Chair Hold:
30 seconds on + 20 seconds off (x 4 rounds)

18. Bunny Hop:
Complete 80 jumps in total
(20 jumps × 4 sets)

19. Plank Jacks:
30 seconds on + 20 seconds off (x 4 rounds)

On= do the exercise
Off= rest

Don't forget to follow , post a story of you exercising, then tag on that story.
Also, challenge 2 other friends🤩

Day 18: HIP THRUSTERS 😁

PUSH YOURSELF💪🏻

Today's exercises:

1. Hip Thrusters (x4 rounds)
40 secs on 20 secs off (×4)

2. Glute Bridges (x4 rounds)
45 secs on 15 secs off (×4 rounds)

3. Hip openers (x5 rounds)
1 round = 20 each side
Then 15 secs rest then start again

4. Quad Rockers (x4 rounds)
30 secs on; 15 secs off; (x4 rounds)

5. Single Leg Squats (x4 rounds)
10 on 1 leg + 10 on the other = 1 round x 4 rounds with 20 secs gap
Or you can break it into 5 on 1 leg +5 on the other =1 round (x8 rounds)

6. Kneeling Squats (x 4 rounds)
30 secs on 15 secs off ×4

7. Sit-Ups (4 rounds)
20 reps × 4 rounds with 20 secs gap

8. Dragonfly+ 1 leg squat
7-10 reps each leg × 4 rounds
(Minimum- 5 each leg atleast in that case 6 rounds)

9. Lay low stretch:
30 secs on 15 secs off (4 rounds)

10. Low Plank Hip Swivels
30 secs on 15 secs off (4 rounds)

11. Sprawls:
40 secs on 20 secs off (3 rounds)

12. Squats: (5 rounds)
20 reps x 5 sets

13. Butt Kicks: Do 6 rounds
30 secs on and 10 secs off (×4)

14. Knee Pushups: Do 5 rounds
15 repetitions then 20 secs break (x4)

15. Plank Hold: Do 3 rounds
1 round:
30 seconds on and 15-20 secs off
40 seconds on and 15-20 secs off
60 seconds on and 15-20 secs off
1 min 10 seconds on and 15-20 seconds off

16. Chair Hold:
30 seconds on + 20 seconds off (x 4 rounds)

17. Bunny Hop:
Complete 80 jumps in total
(20 jumps × 4 sets)

18. Plank Jacks:
30 seconds on + 20 seconds off (x 4 rounds)

On= do the exercise
Off= rest

Don't forget to follow , post a story of you exercising, then tag on that story.
Also, challenge 2 other friends🤩

Day 16: GLUTE BRIDGES 😁

Tip: Ensure your bum does not fully touch the ground 🤩

PUSH YOURSELF💪🏻

Today's exercises:

1. Glute Bridges (x4 rounds)
45 secs on 15 secs off (×4 rounds)

2. Hip openers (x5 rounds)
1 round = 20 each side
Then 15 secs rest then start again

3. Quad Rockers (x4 rounds)
30 secs on; 15 secs off; (x4 rounds)

4. Single Leg Squats (x4 rounds)
10 on 1 leg + 10 on the other = 1 round x 4 rounds with 20 secs gap
Or you can break it into 5 on 1 leg +5 on the other =1 round (x8 rounds)

5. Kneeling Squats (x 4 rounds)
30 secs on 15 secs off ×4

6. Sit-Ups (4 rounds)
20 reps × 4 rounds with 20 secs gap

7. Dragonfly+ 1 leg squat
7-10 reps each leg × 4 rounds
(Minimum- 5 each leg atleast in that case 6 rounds)

8. Lay low stretch:
30 secs on 15 secs off (4 rounds)

9. Low Plank Hip Swivels
30 secs on 15 secs off (4 rounds)

10. Sprawls:
40 secs on 20 secs off (3 rounds)

11. Squats: (5 rounds)
20 reps x 5 sets

12. Butt Kicks: Do 6 rounds
30 secs on and 10 secs off (×4)

13. Knee Pushups: Do 5 rounds
15 repetitions then 20 secs break (x4)

14. Plank Hold: Do 3 rounds
1 round:
30 seconds on and 15-20 secs off
40 seconds on and 15-20 secs off
60 seconds on and 15-20 secs off
1 min 10 seconds on and 15-20 seconds off

15. Chair Hold:
30 seconds on + 20 seconds off (x 4 rounds)

16. Bunny Hop:
Complete 80 jumps in total
(20 jumps × 4 sets)

17. Plank Jacks:
30 seconds on + 20 seconds off (x 4 rounds)

On= do the exercise
Off= rest

Don't forget to follow , post a story of you exercising, then tag on that story.
Also, challenge 2 other friends🤩

Let's get tougher 💪🏻
Day 15: 1 QUAD ROCKERS💪🏻

Tip: When you bend your knees and go down, your knees should not touch the ground. 💪🏻

Check my fitfam killing it🤩

PUSH YOURSELF💪🏻

Today's exercises:

1. Quad Rockers (x4 rounds)
30 secs on; 15 secs off; (x4 rounds)

2. Single Leg Squats (x4 rounds)
10 on 1 leg + 10 on the other = 1 round x 4 rounds with 20 secs gap
Or you can break it into 5 on 1 leg +5 on the other =1 round (x8 rounds)

3. Kneeling Squats (x 4 rounds)
30 secs on 15 secs off ×4

4. Sit-Ups (4 rounds)
20 reps × 4 rounds with 20 secs gap

5. Dragonfly+ 1 leg squat
7-10 reps each leg × 4 rounds
(Minimum- 5 each leg atleast in that case 6 rounds)

6. Lay low stretch:
30 secs on 15 secs off (4 rounds)

7. Low Plank Hip Swivels
30 secs on 15 secs off (4 rounds)

8. Sprawls:
40 secs on 20 secs off (3 rounds)

9. Squats: (5 rounds)
20 reps x 5 sets

10. Butt Kicks: Do 6 rounds
30 secs on and 10 secs off (×4)

11. Knee Pushups: Do 5 rounds
15 repetitions then 20 secs break (x4)

12. Plank Hold: Do 3 rounds
1 round:
30 seconds on and 15-20 secs off
40 seconds on and 15-20 secs off
60 seconds on and 15-20 secs off
1 min 10 seconds on and 15-20 seconds off

13. Chair Hold:
30 seconds on + 20 seconds off (x 4 rounds)

14. Bunny Hop:
Complete 80 jumps in total
(20 jumps × 4 sets)

15. Plank Jacks:
30 seconds on + 20 seconds off (x 4 rounds)

On= do the exercise
Off= rest

Don't forget to follow , post a story of you exercising, then tag on that story.
Also, challenge 2 other friends🤩