Day 12 and 13 – 23 Day Fitness Challenge

Day 12 and 13 – 23 Day Fitness Challenge

Day 12 & 13 !

Day 12 of the 23 Day Fitness challenge is the last one for the 2nd week. Make the most of it. Carve a strong core !

Day 12: A strong core for some excellent Spinal health

PLEASE FOLLOW THE INSTRUCTIONS CAREFULLY

  • Perform the routine below in a linear manner (just like Day 1). Each exercise should be performed for 1 minute.
  • Do not worry if you can’t complete the minute. Do your best !
  • Your rest between changing exercises should only last 30 seconds.
  • Take a break for 2 minutes after completing an entire round (Set). Try and complete 7 Rounds (Sets) of the routine.
  • Do NOT compromise on your form and technique. Please watch the videos carefully before attempting the routine.

Please Note: Day 13 is your day off. Rest it out on Day 13 especially if it’s a Sunday and treat yourself with a swim or a massage. It will help you recover and get ready for the coming week.

Equipment Required: A Yoga mat

1 minute Walk Outs (watch video)

1 minute Bird Dogs (watch video)

1 minute Low Plank (watch video)

1 minute Side Plank (watch video)

1 minute Scissors Kicks (watch video)

1 minute Spiderman (watch video)

1 minute High Plank (watch video)

1 minute Plank Row (watch video)

1 minute Hip Bridges (watch video)

1 minute Plank Saw (watch video)

 

NEW Cool Down: Stretch! (DO NOT SKIP THIS) (watch video)

Please feel free to get in touch with me via email on [email protected] or send me a message on my Facebook,Instagram or Twitter .

Love,

Ryan 🙂

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Ryan is a freelance certified personal trainer by profession and a fitness writer.

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