Fitness Challenge Day 9

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It’s the Mykidstime 21 day fitness challenge and our Day 9 challenge is a cardio workout!

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Here we go guys! Day 9! Today, we have a cardio workout for you that we think you will enjoy! It is challenging but we know you will all get through it. It requires some coordination and technique so it will separate the good dancers from the bad! As Dan always says, do as much as you can do. Are you ready?

https://youtu.be/V5kfEVHsOfo

Power Knees (15)

Create a wide stance between feet, one foot forward with slight bend in knee. Extend arms out in front at waist height. Squeeze your core and bring back knee up to meet hands. Return to start position and continue with the same leg for 15 seconds before swapping legs.

Mountain Climbers

Place hands on floor, slightly wider than shoulder width. On forefeet, position one leg forward bent under body and extend other leg back. While holding upper body in place, alternate leg positions, landing on both forefeet simultaneously. Repeat.

Quick Feet & High Knees

Stand with feet shoulder width apart, knees slightly bent, and arms in front. Tap your feet as quickly as possible for 5 seconds. Switch to high knees, running knees up to shoulder height for 5 seconds before returning to quick feet again!

Jumping Jacks

Stand with feet together, knees slightly bent, and arms to sides. Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lower arms and returning legs to midline. Land on forefoot with arms and legs in original position and repeat.

Cross Jacks & Tuck Jumps

Stand with feet together, knees slightly bent, and arms to sides. Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lower arms and returning legs to midline with one leg in front of the other. Repeat with opposite leg in front the next time. Complete 4 before completing 2 Tuck Jumps, jumping knees up to hip height.

MISSED YESTERDAY? DAY 8

We’d love to know how you found Day 9 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 @Dansweeneyhf or email him.

  • Breege OReilly

    I am loving these tips which I can incorporate easily in to my daily routine. Thanks for sharing.

  • Jenny Garrett

    Due to back problems there are a lot of these exercises I cannot do but I’m continuing to do my daily walk 🙂

  • Denise Callan

    Great to get such clear instructions on doing sit ups safely

  • Jinger Kat

    3rd set was tough ~ but if it was too easy then I wouldn’t be benefiting. Need to push myself to do these regularly

    • jill@mykidstime.ie

      Gotta grit your teeth to get through them but you are pleased when you do 🙂

  • Fiona Phelan

    Ah sit-ups!! Hope to feel the effect of these tomorrow 🙂