Day 23 Work Out

First they start with a warm up (almost the same as yesterday)
*side note any work out move I described in earlier blogs I won't be repeating..I will probably make one blog explaining all the moves so everyone will have one spot to refer to.)
Jog in place-30 sec
Power Jacks-30 sec
    Squatting on the down motion of a jumping jack
Log Jumps-30 sec
   Similar to the heisman..just jump from side to side while tapping the inside leg to the outside leg when jump is completed.
1 2 3's- 30 sec
Butt Kicks- 30 sec
High Knees- 30 sec
Vertical Jumps- 30 sec
   Jump straight up and reach as high as you can.

Repeat the warm up 3 times with out breaks. After the 3rd time take a 15 second water break/rest.

The next interval is 6 minutes and 40 sec of stretching. Do different yoga stretches and leg stretches. Make sure you practice breathing techniques to keep your heart rate at ease.
Then take a 30 second water break and begin work out.

This interval is 2 mins.
Power Jumps- 30 sec
  Start in squatting position and jump up while legs are still in squatting position. Use arms to jump higher.
Belt Kicks- 30 sec
   Hold your hips, step to the right and kick left leg straight out. Step to the left and kick right leg straight out. repeat.
Hit the Floor- 30 sec.
   jump side to side on an angle touching the floor each time.
V Push Ups- 30 sec
   Stick your butt straight in the air with hands and feet touching the ground. face your hands inwards (facing each other) and push up and down.
Rest- 30 sec

You do this 2 minute interval 3 times. After each time you go faster and faster. By the 3rd round you should be going as hard as you can.

After the 3rd repeat do Not take a water break, you will go straight into tricep dips.
Tricep Dips- 30 sec
   Pretend you are going to do a "crab walk" and push arms up and down.
Tricep Dips 1 Leg up- 15 sec
   Same as tricep dips but with one leg in the air.
Tricep Dips 1 Leg- 15 sec
   Repeat again but with opposite leg up.
Rest- 30 sec

Tricep Ball Push Ups- 30 sec
   Start in and upside down V (hands and toes on the ground butt in the air) roll into a ball so knees are bent and under stomach/chest but are not touching chest or stomach. Keep stomach tight and stay on your toes so most of your weight is on your hands. Push up and down with arms.
Rest- 30 sec

Another 2 minute Interval
Hurdle Jumps- 30 sec
   Sprint in place and jump every 6 steps. Repeat
Globe Jumps- 30 sec
   Squat and touch floor jump right into same position then back the left then forward. Each jump you should be squatting/touching the floor. repeat
Moving Push Ups- 30 sec
   Start in push up position. When you go down simultaneously move your right arm and leg to the right. When you come back up bring your left leg and arm in to starting push up position. Go right twice and then go left twice and repeat.
Floor Sprints- 30 sec
   Stay in push up position after moving push ups and sprint with your legs. (step forward and backward as fast as you can)
Rest- 30 sec

Repeat this interval 3 times. After the last time rest for 15 seconds.

Last Interval-
8 squats/8 push ups- 1 min
   do 8 squats in place then do 8 push ups and repeat for whole minute.

Then you are going to do a 3 minute 30 sec cool down/stretch doing yoga stretches and leg stretches. Remember to breath!