ighten It Up Workout – Day 3 Week One of The February 30 Day Challenge

Todays Workout:

1) Sandbag Shoulder Lift & Drop (L & R Shoulder) – using the Pink Sandbag

Place the bag between you legs …

Core tight, Squat down, Holding the sandbag bag on either sides

Lift to the Left Shoulder & drive up into a strong standing position .. Drop the bag back down between your legs

Repeat with the Right Shoulder & continue to alternate left & Right Shoulders with a centre drop for the 50 seconds – (One shoulder = One Repetition)

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2) 1 Leg Push-up’s & jump over the Sandbag bag (Leg closest to the bag is lifted) – using the Pink Sandbag

Get into the Press up Position. Core Tight, Lift the leg closest to the bag

(Modification – Don’t lift the leg, just Perform a push-up to your level. Click Here to watch the Fit Test Video for alternatives push-up modifications & Technique)

Lower your body to the floor, keeping your body strong and your core tight

Return to the starting Position

Jump or Walk the Legs in

Jump or Step over the bag

Repeat exercise on this side – lifting the leg closest to the bag to perform the Push-up

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3) 10 High Knees & 10 Mountain Climbers – using the Pink Sandbag

Hold the sandbag in the above position – (Sandbag/Weight Optional for Modification)

Core tight. Perform 10 High knees (Modification – Loose the jump and just lift the knees as high as is comfortable – Weight Optional)

Drop the Bag

Using the bag as an extra stability core challenge – Perform 10 Mountain Climbers(Modification – Loose the jump between each climb and just lift the knees as high to the chest as is comfortable)

10 High Knees + 10 Mountain Climbers = 1 Rep

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4) Tuck Knees & Explosive Star Jump

Start in a standing position

Hug Your Knees (making sure your knees don’t go over your toes and you sit back into the squat – Hips First)

Explode into a Star Jump. Jumping as high as you can. (Modification – Squats. Weight Optional. Click Here to watch the Fit Test Video for squat advice & technique)

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Ab Bonus!

1) Star Abs – Alternate L & R arms & legs

Lie in the star position, engage your core

While maintaining the star position - Lift your shoulders and feet off the floor  - Touch the opposite hand to the opposite foot. (Modification – Straight abs.Click Here to watch the Fit Test Video for Ab advice & technique)

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2) Left Oblique Plank & Side Drop

Get into a strong side plank position. Straight body line, core tight. (Modification –  Come down onto your elbow and use the raised arm for support on the ground.)

Lower the hips to the floor (Modification – Hold the side plank for as long as possible and relax down when required)

Most importantly – Enjoy Your Workout :) We will see you guys tomorrow with the next workout in our 30 day challenge :)

See you on the beach with us!

Set your interval timer to 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores and push as hard and you can to maximize your overall results.

1) Sandbag Shoulder Lift & Drop (L & R Shoulder) – using the Pink Sandbag- 19, 16, 18

2) 1 Leg Push-up’s & jump over the Sandbag bag (Leg closest to the bag is lifted) using the Pink Sandbag- 19, 9, 9

3) 10 High Knees & 10 Mountain Climbers – using the Pink Sandbag- 5, 4, 4

4) Tuck Knees & Explosive Star Jump- 33, 31, 30

Ab Bonus:

Set your interval timer to 50/10 and complete the following 3 exercises – completing as many reps as you can using the correct form through each one.

1) Star Abs – Alternate L & R arms & legs- 23

2) Left Oblique Plank & Side Drop- 23

3) Right Oblique Plank & side Drop- 20