How did the last challenge go? I know you know we are not done yet... (I don't think we will ever be). Even though you are not participating in any challenges anymore just remember to keep working out otherwise you did all the challenges for nothing.
For this month I made a simple but effective challenge which contains four exercises for the legs, butt, abs and arms. We are focusing now on maintaining and improving.
So are you ready for this next challenge? Let's do this!
Day
|
Warm up
|
Toe tap
|
Crunches
|
High knees
|
Tricep dips
|
Cool down
|
1
|
2 min
|
5
|
5
|
10
|
2
|
2 min
|
2
|
2 min
|
7
|
8
|
15
|
4
|
2 min
|
3
|
2 min
|
10
|
10
|
20
|
6
|
2 min
|
4
|
2 min
|
12
|
13
|
25
|
4
|
2 min
|
5
|
2 min
|
15
|
15
|
15
|
6
|
2 min
|
6
|
2 min
|
17
|
18
|
20
|
8
|
2 min
|
7
|
2 min
|
20
|
20
|
25
|
2
|
2 min
|
8
|
2 min
|
10
|
23
|
30
|
4
|
2 min
|
9
|
2 min
|
12
|
25
|
20
|
6
|
2 min
|
10
|
Rest day
|
Rest day
|
Rest day
|
Rest day
|
Rest day
|
Rest day
|
11
|
2 min
|
17
|
30
|
30
|
6
|
2 min
|
12
|
2 min
|
20
|
33
|
35
|
8
|
2 min
|
13
|
2 min
|
22
|
35
|
20
|
10
|
2 min
|
14
|
2 min
|
25
|
38
|
25
|
2
|
2 min
|
15
|
2 min
|
12
|
40
|
30
|
4
|
2 min
|
16
|
2 min
|
15
|
43
|
35
|
6
|
2 min
|
17
|
2 min
|
17
|
45
|
40
|
4
|
2 min
|
18
|
2 min
|
20
|
48
|
20
|
8
|
2 min
|
19
|
2 min
|
22
|
50
|
25
|
10
|
2 min
|
20
|
Rest day
|
Rest day
|
Rest day
|
Rest day
|
Rest day
|
Rest day
|
21
|
2 min
|
27
|
55
|
35
|
2
|
2 min
|
22
|
2 min
|
30
|
58
|
40
|
4
|
2 min
|
23
|
2 min
|
15
|
60
|
45
|
6
|
2 min
|
24
|
2 min
|
17
|
63
|
25
|
8
|
2 min
|
25
|
2 min
|
20
|
65
|
30
|
6
|
2 min
|
26
|
2 min
|
22
|
68
|
35
|
8
|
2 min
|
27
|
2 min
|
25
|
70
|
40
|
10
|
2 min
|
28
|
2 min
|
27
|
73
|
45
|
12
|
2 min
|
29
|
2 min
|
30
|
75
|
50
|
8
|
2 min
|
30
|
2 min
|
32
|
80
|
55
|
10
|
2 min
|
Toe tap and high knees amount is for each leg.
Good luck!
