Hard Work Generates Results

Week-2

Be sure to post your time on Twitter and use #DDChallenge to compare yourself to others…

Workout

3 sets for 90 seconds each exercise

Scissors
Reverse Crunch
Planks
Prisoner Squats
Sumo squats
Reverse plank with leg raise
Seated Twist
Mountain Climbers
Bicyles
Burpies
Planks

Descriptions

Scissors | While laying on your back, with straight legs just slightly above the ground. Move your legs in an up down motion trying to over exaggerate the movement. Repeat this scissor movement under control, you should be able to do this slowly.
Reverse Crunch | Laying on your back with your legs straight up in the air, raise your hips off the ground by “pushing” up on your feet. Try to keep your legs vertical the whole time. And lower your hips slowly back to the ground.
Planks | Face down with your weight on your forearms and toes, maintain a straight line between your shoulders, hips, knees and ankles. Hold this position for the set amount of time. Be sure not to sag in the hips.
Prisoner Squats | With your feet inside shoulder width and toes pointed straight ahead, have your hands up on your head. Lower your hips down as if you’re sitting in a chair, to a point where your hips are at 90 degrees. From this position push through your heels until you’re standing again at full extension.
Sumo squats | With your feet stretched out past shoulder width and toes pointed out (similar to a sumo wrestler’s stance), keep your chest pointed forward and lower your hips to the ground. Be sure you keep your weight on your heels, and your knees don’t go over your toes. If you find your knees are going over your toes stretch out a bit more. Be sure to not let your knees “drop” inside as well, you should be pushing to have the knees stay on the outside of your foot.
Reverse plank with leg raise | While laying on your back with your hands under your shoulders lift your body off the ground so you’re holding yourself up with your hands and your heels. Your legs should stay straight through out the movement, be sure to keep your bum off the ground. With straight legs lift one leg straight up and lower back to starting position, repeat for the other side.
Seated Twist | While sitting on your butt, lean back as to lift your feet off the ground, you should now be balancing on your bum. Keep you core strong throughout the entire movement, with a weight (or clinch your hands together) in front of you and arms straight twist your torso so the weight comes and touches the ground and repeat for the other side.
Mountain Climbers | From a high plank position, weight on your hands and toes on the ground. Have one foot come forward so it starts under your chest. From this starting stance, jump up and switch your foot position. Repeat for the other side and so on.
Bicyles | Laying on your back start with both feet off the ground and knees bent to 90 degrees. With your hands up near your head, bring your right shoulder towards your left hip, while extending your right leg straight out. Repeat for the other side.
Burpies | From a high plank position (weight on your hands and toes with a straight line between, your ankles, knees, hips and shoulders), forcefully bring your feet underneath your chest and jump as high as you can vertically. Once you’ve landed jump your feet back to the starting position and repeat.
Planks | Face down with your weight on your forearms and toes, maintain a straight line between your shoulders, hips, knees and ankles. Hold this position for the set amount of time. Be sure not to sag in the hips.