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Full Body Strength Training: New Year's Challenge – Day 5



Today's New Year's Challenge training includes a particularly innovative design. Moving from exercise to exercise in this full-body strength training will also change you from standing upright on the floor and finally back to standing. You begin the workout in a standing position where you do squats. From there, walk to the ground to reach the planks, then halfway back up to crawl the bears, and then finish standing so the catwalk will spring back. Changing from these high to low positions is just another way to challenge your body throughout your workout.

Heads up: If a lung jump (forward lung jump) does not feel well on the knees, you can change this. Return the lunges back for about 10 seconds, and then back in your room, do about 10 seconds long further reverse gears, and step back to the starting point.

Do not forget to warm up first and take time to cool off once your whole body workout is over. You go through the first week and we are so proud of you!

Katie Thompson / Morgan Johnson

The Workout

Here is a detailed breakdown of the steps you will take.

Directions [19659008] Instructions: Perform each exercise for 45 seconds and rest for 15 seconds between exercises. At the end of each round you rest for 60-90 seconds.
Beginner: Do 2-3 rounds
Advanced: Make 3-5 rounds

You need:

2 dumbbells


Goblet Squat

x 45 seconds

Katie Thompson
  • You will need 1 or 2 dumbbells for exercise.
  • Stand hip-width apart with the legs and mesh with the core. If you use 1 weight, hold the weight close to your body with both hands at chest height. If you use two dumbbells, hold one hand on each side.
  • Return your hips and bend your knees to squat so your knees can bend at least 90 degrees.
  • Return to Starting Position

Rainbow Plank

x 45 seconds

Katie Thompson
  • Begin in a forearm plinth position with the core engaged and legs extended behind him. Lift the hip slightly.
  • When the core is firm, turn your hips to the right and down, keeping your legs straight. Stop just above the ground.
  • Now turn your hips up through the starting position and then immediately to the left and to the floor.
  • Move your hips in a slow, controlled motion.

Bear Crawl

x 45 seconds

Katie Thompson
  • Begin in an all-foursome position with wrists just below the shoulders and knees just below the hips.
  • Lift your knees a few inches above the ground so that the weight is in your toes and hands, and reach into the core.
  • Step with your right hand and left foot forward, keep your hips upright and do not let your knees touch the floor. Next step with the left hand and the right foot forward.
  • Crawl forward, depending on how much space you allow, then turn back to your starting point until time runs out.

Longe-to-Back Pedal

] x 45 seconds

Katie Thompson
  • Stand with your feet together, your core in engagement, and your hands on your hips.
  • Move your right side forward (as if you were about to leave) and immediately bend both knees 90 degrees and fall into a lunge. Keep your core under control and make sure your pelvis is in a neutral position.
  • Keep going forward and plunge into a lunge each time it allows your space.
  • When you reach the end, go back Stepping back to the starting point in quick, small steps. Keep a firm core and keep your knees slightly bent during the rear pedal.
  • Repeat until the time runs out.

Upper picture: Catherine Servel at Brydges Mackinney. Hair: Tetsuya Yamakata at ArtList. Makeup: Seong Hee at the Julian Watson Agency. Manicure: Julie Kandalec at Bryan Bantry. Stylist: Sara Van Pée in the Quadriga. Model Mia Kang wears Zana Bayne harness, similar models at zanabayne.com ; Fabletics top, similar styles at fabletics.com .

Training images and gifs: Photographer: Katie Thompson . Hair: Jerome Cultrera at L & # 39; s studio. Makeup: Deanna Melluso at See Management. Stylist: Sara Van Pée in the Quadriga. Training Images: Fabletics Shell, Similar Styles fabletics.com ; Alala Score Seamless Tight, $ 54, alalastyle.com ; Women's Techloom Pro Gray, $ 140, athleticpropulsionlabs.com . Gifs: Alala Surf Bra, $ 85, alalastyle.com ; Takara legging with high collar in carbon 38, $ 109, carbon38.com ; APL Women's Techloom Breeze, $ 200, athleticpropulsionlabs.com .


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