DAY SEVEN:

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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.

 

 
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1

Crab Tricep Dips (20 Total)

2

Side Plank Reach Throughs (10 Each Side)

3

High Plank + Mountain Climbers (10 Each Side)

4

Jack Squats (20 Total)

5

Sumo Squats to Calf Raises (15 Total)

6

Boxer Sit Ups (12 Total)

7

Downward Dog Decline Push Ups (10 Total)

 
 

 

NICE JOB! 1 WEEK DOWN, 3 TO GO.

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

Day 8 >>