April 28, 2015
Master the Muscle May Workout Challenge
Friday May 1 5 Skater Lunges 5 Squat Jumps 5 Mountain Climbers Saturday May 2 5 Lunge Kicks 5 Burpees 5 Plank Jacks Sunday May 3 10 Skater Lunges 10 Squat Jumps 10 Mountain Climbers Monday May 4 10 Lunge Kicks 10 Burpees 10 Plank Jacks Tuesday May 5 15 Skater Lunges 15 Squat Jumps 15 Mountain Climbers Wednesday May 6 15 Lunge Kicks 15 Burpees 15 Plank Jacks Thursday May 7 20 Skater Lunges 20 Squat Jumps 20 Mountain Climbers Friday May 8 20 Lunge Kicks 20 Burpees 20 Plank Jacks Saturday May 9 25 Skater Lunges 25 Squat Jumps 25 Mountain Climbers Sunday May 10 25 Lunge Kicks 25 Burpees 25 Plank Jacks Monday May 11 30 Skater Lunges 30 Squat Jumps 30 Mountain Climbers Tuesday May 12 30 Lunge Kicks 30 Burpees 30 Plank Jacks Wednesday May 13 35 Skater Lunges 35 Squat Jumps 35 Mountain Climbers Thursday May 14 35 Lunge Kicks 35 Burpees 35 Plank Jacks Friday May 15 40 Skater Lunges 40 Squat Jumps 40 Mountain Climbers Saturday May 16 40 Lunge Kicks 40 Burpees 40 Plank Jacks Sunday May 17 45 Skater Lunges 45 Squat Jumps 45 Mountain Climbers Monday May 18 45 Lunge Kicks 45 Burpees 45 Plank Jacks Tuesday May 19 50 Skater Lunges 50 Squat Jumps 50 Mountain Climbers Wednesday May 20 50 Lunge Kicks 50 Burpees 50 Plank Jacks Thursday May 21 55 Skater Lunges 55 Squat Jumps 55 Mountain Climbers Friday May 22 55 Lunge Kicks 55 Burpees 55 Plank Jacks Saturday May 23 60 Skater Lunges 60 Squat Jumps 60 Mountain Climbers Sunday May 24 60 Lunge Kicks 60 Burpees 60 Plank Jacks Monday May 25 65 Skater Lunges 65 Squat Jumps 65 Mountain Climbers Tuesday May 26 65 Lunge Kicks 65 Burpees 65 Plank Jacks Wednesday May 27 70 Skater Lunges 70 Squat Jumps 70 Mountain Climbers Thursday May 28 70 Lunge Kicks 70 Burpees 70 Plank Jacks Friday May 29 75 Skater Lunges 75 Squat Jumps 75 Mountain Climbers Saturday May 30 75 Lunge Kicks 75 Burpees 75 Plank Jacks Sunday May 31 80 Skater Lunges 80 Squat Jumps 80 Mountain Climbers DEMOS: Skater Lunges
- Perform a reverse lunge with your back leg slightly at an angle.
- Leap to the side and bring the opposite leg behind you, only tapping your toe to the ground.
- Immediately jump back the other direction and continue alternating until you feel the burn.
- Form check: Keep your knees bent and stay as low as possible to really work your quads.
- Squat down until your knees are bent about 90 degrees.
- Immediately swing your arms overhead and jump upward as high as you can.
- As you land, gently bend your knees and sink back down into the squat position.
- Start the exercise by lying face down on the floor.
- Straighten out your arms and then touch your knees down to the ground or floor.
- Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
- Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
- Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
- After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)
- Stand with feet hip-width apart, arms by sides, elbows bent.
- Lunge forward with left leg while swinging right arm forward and left arm back.
- This completes one rep. Alternate sides.
- Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
- Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
- Lower your chest to do a push-up. Bring your chest back up.
- Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
- Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don’t let your booty rise toward the ceiling.