Day 15 – 23 Day Fitness Challenge
by Ryan Pereira
Welcome to Day 15 of the 23 Day Fitness Challenge !
The journey so far hasn’t been easy but you’ve overcome every challenge I’ve thrown at you for the past 14 days. Day 15 will take you deeper into the 23 Day Fitness Challenge and will only test your limits further.
Day 15: Pushing your limits
Equipment required – Yoga mat and Running Shoes.
Perform the routine below in a linear manner. Your rest between changing exercises should not exceed 30 seconds. Take a break for 1-2 minutes after completing a round (Set). Try and complete 3 Rounds (Sets) of the routine.
Warm Up: Light Jog or Spot Jog for 5 Minutes
You start this routine with a 2-4 kilometre jog. Map your run on the phone for precise distance readings. Follow the run up by performing the below routine below.
Note: Each exercise should be performed for 30 seconds followed by a rest 30 seconds between exercises. Perform it to the best of your abilities.
Make sure you perform the routine with good form. Form over repetitions, ALWAYS !
Squat and Side Kicks (watch video)
Push up with Knee Tucks (watch video)
Skaters (watch video)
Burpees (watch video)
Hip Bridges (watch video)
Walk Outs (watch video)
Side Plank Hip Lifts (watch video)
3 Rounds (sets) of the above routine.
NEW Cool Down: Stretch! (DO NOT SKIP THIS) (watch video)
September 06, 2016
July 19, 2016