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Sunday, May 31, 2015

Jiggle-Free June Monthly Workout Challenge

Jiggle Free June Monthly Workout Challenge




Moday June 1
5 Jumping Jacks
5 Squat Jumps
5 Lunge Jumps

Tuesday June 2
5 Burpees
5 Plank Jacks
5 Seconds Jump Rope

Wednesday June 3
10 Jumping Jacks
10 Squat Jumps
10 Lunge Jumps

Thursday June 4
10 Burpees
10 Plank Jacks
10 Seconds Jump Rope

Friday June 5
15 Jumping Jacks
15 Squat Jumps
15 Lunge Jumps

Saturday June 6
15 Burpees
15 Plank Jacks
15 Seconds Jump Rope

Sunday June 7
20 Jumping Jacks
20 Squat Jumps
20 Lunge Jumps

Moday June 8
20 Burpees
20 Plank Jacks
20 Seconds Jump Rope

Tuesday June 9
25 Jumping Jacks
25 Squat Jumps
25 Lunge Jumps

Wednesday June 10
25 Burpees
25 Plank Jacks
25 Seconds Jump Rope

Thursday June 11
30 Jumping Jacks
30 Squat Jumps
30 Lunge Jumps

Friday June 12
30 Burpees
30 Plank Jacks
30 Seconds Jump Rope

Saturday June 13
35 Jumping Jacks
35 Squat Jumps
35 Lunge Jumps

Sunday June 14
35 Burpees
35 Plank Jacks
35 Seconds Jump Rope

Moday June 15
40 Jumping Jacks
40 Squat Jumps
40 Lunge Jumps

Tuesday June 16
40 Burpees
40 Plank Jacks
40 Seconds Jump Rope

Wednesday June 17
45 Jumping Jacks
45 Squat Jumps
45 Lunge Jumps

Thursday June 18
45 Burpees
45 Plank Jacks
45 Seconds Jump Rope

Friday June 19
50 Jumping Jacks
50 Squat Jumps
50 Lunge Jumps

Saturday June 20
50 Burpees
50 Plank Jacks
50 Seconds Jump Rope

Sunday June 21
55 Jumping Jacks
55 Squat Jumps
55 Lunge Jumps

Moday June 22
55 Burpees
55 Plank Jacks
55 Seconds Jump Rope

Tuesday June 23
60 Jumping Jacks
60 Squat Jumps
60 Lunge Jumps

Wednesday June 24
60 Burpees
60 Plank Jacks
60 Seconds Jump Rope

Thursday June 25
65 Jumping Jacks
65 Squat Jumps
65 Lunge Jumps

Friday June 26
65 Burpees
65 Plank Jacks
65 Seconds Jump Rope

Saturday June 27
70 Jumping Jacks
70 Squat Jumps
70 Lunge Jumps

Sunday June 28
70 Burpees
70 Plank Jacks
70 Seconds Jump Rope

Moday June 29
75 Jumping Jacks
75 Squat Jumps
75 Lunge Jumps

Tuesday June 30
75 Burpees
75 Plank Jacks
75 Seconds Jump Rope

Directions
Jumping Jacks
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  • Stand with your feet a few inches apart and your arms at your sides, then simultaneously raise your arms out to the sides and over your head, and jump your feet out so they are slightly more than shoulder-width apart.
  • Without pausing, quickly reverse the movement.
  • Repeat.
Squat Jumps
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  • Stand with your feet shoulder-width apart, arms hanging at your sides.
  • 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. That's 1 rep.
Lunge Jumps
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  • Stand with your feet together, elbows bent 90 degrees.
  • Lunge forward with your right foot.
  • Jump straight up as you thrust your arms forward, elbows still bent.
  • Switch legs in midair, like a scissor and land in a lunge with your left leg forward.
  • Repeat, switching legs again. 
Burpees
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  • Stand with your feet hip width apart and your arms down by your side
  • Lower into a squat position with your hands flat on the floor in front of you
  • Kick your legs backwards into a press up position and lower your chest to the floor
  • Push your chest back up to the press up position thrust both feet forward so you are back in the squat position
  • Jump up and raise both hands over your head 
Plank Jacks
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  • 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.
Jumping Rope
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  • First, turn the rope using your wrists. Keep the shoulders and elbows “quiet.”
  • Next, jump over the rope with a very low, relaxed bounce.
  • Your mantra is “turn first and jump second.”

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