DAY FIVE:

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Download PDF HERE


 
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5-10 Minute Warm Up

Suggestions: Walking (30 second hard word, 30 second cool down), Jumping Jacks (30 seconds work, 30 seconds rest), Shadow Boxing, Jump Rope, Stationary Bike)

2-4 Walkouts / Dynamic Stretch

  • Fold forward and reach for toes, hold 20-30 seconds. Cradle opposite elbows and sway while folded. -Walkout into a high plank. Keep legs straight.

  • Step right foot to outside of right hand. Slowly lower left knee to ground. Step back into plank. -Repeat on opposite side. -Transition into "Child's Pose"

  • Get into tabletop position for “Cat / Cow”

  • Back into high plank

  • Walk hands back to toes and slowly roll up one vertebrae at a time. The top of the head is the last thing to roll up.

 

 
 

HYDRATION NATION

With the increase of your fitness, be sure you’re adequately hydrating. I recommend 3.5 liters as a base goal. This is probably more than you’re used to drinking, but I promise it will only help you, your skin and your muscle recovery. A good way to get in the habit of drinking water is to set reminder alarms on your phone. It sounds silly, but it works!

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1

Push Ups

2

Crunch + Double Heel Drop

3

Up Downs + Plank Jack

4

Candlesticks

5

High Plank Shoulder Taps + Mountain Climbers

*One Rep: right arm taps left shoulder, left arm taps right shoulder. Right knee drives, left knee drives

 

DAY FIVE, CHECK! GREAT JOB.

Be sure to tag me in your workout (@ShannonShape) to be featured on my story!

Day 6 >>