Show It Off Workout – Day 5 Week One of The February 30 Day Challenge + Strength Warm up & Cool Down

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Todays Workout:

Strength Warm Up:

1) Sandbag Squat – using the Pink Sandbag

Legs hip distance apart. Core Tight. (Modification – Bodyweight Squats. Weight Optional. Click Here to watch the Fit Test Video for Squat Advice & Technique)

Don’t let the knees come over your toes. Sit back. Hip’s First.

2) Plank Knee Tucks (Alternating Left & right Knee – 30 in Total) – Using the BodyRock Equalizer or Dip Station

Get into the Plank Position. Straight Body Line. Elevating the Body will make the exercise more advanced. (Modification – Don’t Elevate the Plank. Go on to your elbows for the Plank. Modify the Push-Up onto your Knees – Click Here to watch the Fit Test Video for Advice & Technique)

Bring the Right Knee in towards the Chest. Maintaining a Strong Core and Straight Body Line.

Return to the Plank Position

Now, Bring the Left Knee towards the chest.

Repeat Left & Right for 30 Reps

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3) Shoulder Press – using the Pink Sandbag

Start with the Pink Sandbag at your shoulders. Legs hip distance apart. Slight bend in the knees. Core Tight. Hips under.

Raise the Pink Sandbag above your head and return back to the starting position @ the Shoulders.

(Modification – Use a lower weight. Perform the exercise seated)

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3) Bentover Row - using the Pink Sandbag

Start in the Bent over position. Flat Back. Core Tight.

Draw the Pink Sandbag up towards the body. Making sure you keep your elbows tight to the body when you draw them back

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Cardio Component:

High Knees Skipping – 8 Rounds of 50/10

Lift the Knees as high as possible. Keeping your Knees Soft on landing.

(Modification: for the High knees Skipping are High Knees, Prisoner Squat Jumps, Jog/Run On Spot, Box Step Ups, Switch Lunges, Burpees, Squat Jumps)

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Strength Cool Down:

1) Sandbag Squat - using the Pink Sandbag

Legs hip distance apart. Core Tight. (Modification – Bodyweight Squats. Weight Optional. Click Here to watch the Fit Test Video for Squat Advice & Technique)

Don’t let the knees come over your toes. Sit back. Hip’s First. Sit Back in to the Squat.

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2) Push Ups – Using the BodyRock Equalizer or Dip Station

Get into the Plank Position. Straight Body Line. Elevating the Body using the Equalizer or Dip Station will make the exercise more advanced.(Modification: Don’t Elevate the Push Up. Click Here to watch the Fit Test Video for Push Up Modification, Advice & Technique)

Lower the Chest to the floor, Ensuring your Core is tight & return to the starting position.

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3) Reverse Pull Ups – Using the BodyRock Equalizer or Dip Station

Feet Under Knees. Core Tight. Using the BodyRock Equalizer or Dip Station Lift the body up towards the bar, returning back to the starting position & repeat. (Modification – Advance the exercise by extending the Legs or elevating the feet)

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This flower welcomes us just outside our door – we wanted to share it with you guys. Enjoy your training :)

Warm Up Strength Routine:

Complete 4 Sets of the following exercises

1) 15 x Squats – using the Pink Sandbag

2) 15 x Plank Knee Tucks (Alternating Left & right Knee – 30 in Total) Using the BodyRock Equalizer or Dip Station

3) 15 x Shoulder Press – using the Pink Sandbag

4) 15 x Bentover Row – using the Pink Sandbag

Time completed in 11 minutes and 45 seconds

Cardio Component:

Set your interval timer to 50/10 and complete 8 rounds of The following exercise:

High Knees using the Skipping Rope

(Modification for the High knees Skipping are High Knees, Prisoner Squat Jumps, Jog/run On Spot, Box Step Ups, Switch Lunges, Burpees, Squat Jumps)

Cool Down Strength Exercises:

Complete 4 Sets of the below

1) 15 x Squats – using the Pink Sandbag

2) 15 x Push Ups – Using the BodyRock Equalizer or Dip Station

3) 15 x Reverse Pull Ups – Using the BodyRock Equalizer or Dip Station

Time completed in 12 minutes and 10 seconds