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SIDE PLANK lie on your left side with your JUMPING JACKS jumping to a position with the legs spread wide and the hands touching overhead, sometimes in a clap, and then returning to a position with the feet together and the arms at the sides.

SQUATS Stand with your feet hip width apart. Lower your body as if you were going to sit in a chair. Keep the motion slow. Stop when your legs are parallel to the floor. Stay in this position for a few seconds.

PLANK plank which is held in a push-up position with

PLANK plank which is held in a push-up position with the

the body’s weight borne on forearms, elbows, and toes

BURPEE Begin in a standing position Drop into a squat position with your hands on the ground. Extend your feetback in one quick motion to assume the front plank position Return to the squat position in one quick motion. and back to returning position.

body’s weight borne on forearms, elbows, and toes

knees straight prop your upper body on your left elbow and forearm.

CALF RAISES stand up straight Position your feet

CALF RAISES stand up straight Position your feet hip-

hip-width apart, slowly raise your heels until you’re on your tiptoes, balance your body weight on the balls of your feet pause for a minute, then slowly lower yourself. Repeat.

width apart, slowly raise your heels until you’re on your tiptoes, balance your body weight on the balls of your feet pause for a minute, then slowly lower yourself. Repeat.

WALL SIT Stand in front of a wall (about 2 feet in

WALL SIT Stand in front of a wall (about 2 feet in front of it)

BURPEE Begin in a standing position Drop into a squat position with your hands on the ground. Extend your feetback in one quick motion to assume the front plank position Return to the squat position in one quick motion. and back to returning position. front of it) and lean against it. Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 20-60 seconds.

SQUATS Stand with your feet hip width apart. Lower your body as if you were going to sit in a chair. Keep the motion slow. Stop when your legs are parallel to the floor. Stay in this position for a few seconds.

PUSH-UPS is a common excercise performed in a prone position by raising and lowering the body using the arms boys and girls can do this. if it is hard start off with knees first.

and lean against it. Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 20-60 seconds.

HIGH KNEES movement in which you have to lift your knees till your waist height.

SIT-UPS Have your knees bent and the balls of your feet and heels placed flat on the ground. Place your hands behind your head keeping your heels on the ground ,slowly lift your head first, hold the position for a sec then come back down.

LUNGES Stand erect with your feet about shoulder width apart. Keep your back leg straight and bend your front leg to lunge.Return to starting position. then use other leg.


The 99 WORKOUT

Squat of the month

SET 1

SET 2

SET 3

99 CRUNCHES 9 BURPEES 99 HIGH KNEES 9 PUSHUPS 99 SEC WALL SIT

88 CRUNCHES 8 BURPEES 88 HIGH KNEES 8 PUSH-UPS 88 SEC PLANK

77 CRUNCHES 7 BURPEES 77 HIGH KNEES 7 PUSH-UPS 77 SEC WALL SIT

DAY 1

50 SQUATS

DAY 16

145 SQUATS

DAY 2

55 SQUATS

DAY 17

150 SQUATS

DAY 3

60 SQUATS

DAY18

155 SQUATS

DAY 4

REST

DAY 19

REST

DAY 5

65 SQUATS

DAY 20

170 SQUATS

SET 4

SET 5

SET 6

DAY 6

70 SQUATS

DAY 21

175 SQUATS

66 JUMPING JACKS 66 CRUNCHES 66 SEC WALL SIT 6 PUSH-UPS 66 LUNGES

55 JUMPING JACKS 55 CRUNCHES 55 SEC WALL SIT 5 PUSH-UPS 55 LUNGES

44 JUMPING JACKS 44 CRUNCHES 44 SEC WALL SIT 4 PUSH-UPS 44 LUNGES

DAY 7

75 SQUATS

DAY 22

180 SQUATS

DAY 8

REST

DAY 23

REST

DAY 9

100 SQUATS

DAY 24

200 SQUATS

DAY 10

105 SQUATS

DAY 25

205 SQUATS

DAY 11

110 SQUATS

DAY 26

210 SQUATS

DAY 12

115 SQUATS

DAY 27

215 SQUATS

DAY 13

120 SQUATS

DAY 28

220 SQUATS

DAY 14

REST

DAY 29

REST

DAY 15

140 SQUATS

DAY 30

250 SQUATS

SET 7

SET 8

SET 9

33 CRUNCHES 3 BURPEES 33 SEC WALL SIT 3 PUSHUPS 33 HIGH KNEES

22 CRUNCHES 2 BURPEES 22 SEC WALL SIT 2 PUSHUPS 22 33 HIGH KNEES

1 MINUTE PLANK 2X 30 SEC SIDE PLANK

Here is a challenge for the girls who want to have a good physique and all you have to do is the folling to get a goo shape and form. All you have to do is follow the programme day by day and for the days you cannot do then add that to the next day to make it even more challenging for yourself.


Challenge: Leg Workout Duration: 15 minutes Focus area: Legs 20

50 sec

30

30

100

50

Squat of the month 40

30

50 sec

DAY 1

10 seconds

DAY 16

2 minutes 40 seconds

DAY 2

20 seconds

DAY 17

2 minutes 50 seconds

DAY 3

30 seconds

DAY18

3 minutes

DAY 4

40 seconds

DAY 19

3 minutes 10 minutes

DAY 5

50 seconds

DAY 20

3 minutes 20 minutes

DAY 6

1 minute

DAY 21

3 minutes 30 minutes

DAY 7

1 minute 10 seconds

DAY 22

3 minutes 40 minutes

DAY 8

1 minute 20 seconds

DAY 23

4 minutes

DAY 9

1 minute 30 seconds

DAY 24

4 minutes 10 seconds

DAY 10

1 minute 40 seconds

DAY 25

4 minutes 20 seconds

DAY 11

1 minute 50 seconds

DAY 26

4 minutes 30 seconds

DAY 12

2 minutes

DAY 27

4 minutes 40 seconds

DAY 13

2 minutes 10

DAY 28

4 minutes 50 seconds

DAY 14

2 minutes 20 seconds

DAY 29

5 minutes

DAY 15

2 minutes 30 seconds

DAY 30

5 minutes 10 seconds


training programme