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Fitness Challenge Day 8

Yay it’s the second week of our Mykidstime 21 day fitness challenge well done on getting one week under your belt! Ready to get sweaty?

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Well done! You have reached day 8! Welcome to the second week of our 21 Day Fitness Challenge. We hope you had a nice break over the weekend and are ready to smash this week! Today, we are back to a resistance workout. The big difference with this week’s workouts are that they are a little longer. Can we get a “Hell Yeah”! We will complete one extra round making each workout 20 minutes long! Are you ready? Let’s go!

Plank Ups

Begin in high plank position. Your shoulders, elbows, and wrists are in line with one another, and your back is flat, creating a flat line from the top of your head to your heels. Control down onto one elbow with the other following, keeping a flat line through the full motion. Return to start position and repeat.

Static Lunges (15 seconds each leg)

Stand with feet together, knees slightly bent, and arms to sides. Step backwards with one foot, keep your back upright as you slowly bend and lower the back knee towards the floor. Don’t let the back knee touch the floor before returning to the starting position. Repeat with same leg for 15 seconds before swapping.

Plank with Knee

Begin in High Plank position. Your shoulders, elbows, and wrists in line with one another, and your back is flat, creating a flat line from the top of your head to your heels. Bring one knee up and across your body toward the opposite elbow. Pause for one second before returning to start position and repeating with opposite leg.

Shoulder Touches

Begin in High Plank position. Your shoulders, elbows, and wrists in line with one another, and your back is flat, creating a flat line from the top of your head to your heels. Raise one hand from the floor to touch your opposite shoulder. Return to start position and repeat with opposite hand.

Squat Jumps

Stand with feet hip distance apart with your toes, knees and hips in a straight line. Slowly lower your body, as though you are sitting in a chair (ass out the back!). Lower until your butt is in line with your knees, make sure your knees are BEHIND your toes (if you can’t go down that low, go as low as you can). Keeping the weight in your heels, explode up as high as you can and return to land softly into a squat position again.

MISSED YESTERDAY? DAY 7

We’d love to know how you found Day 8 of our challenge, so please let us know in the comments below and if you have any questions for Dan you can Snapchat Dan @Dansweeneypt or tweet him @Dansweeneypt or email him.

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Comments

  1. doing ok, taking it nice & easy as I’ve problem with my hip, but the stretching before I start is really helping, only at 15 minutes yet but that’s five minutes more than this time last week

    1. Jill Holtzjill@mykidstime.ie says:

      Keep up the stretching as that’s important Marian. And every extra you do as you go is getting you fitter 🙂