21 Day Challenge - Day 12

Day 12 is here and we are past the halfway point!  This is another fun workout for outside if you are able, but inside works as well.  New healthy habit is taking shape!


High Skipping- We used to do this as a warm up in gymnastics and I always thought it was fun.  Makes me feel like a kid again.  I won't make you have your arms in opposition and your toes pointed, but I do want you to think about getting your knee up high and jumping off your foot as high as you can.  This is an excellent cardio and plyometric move.  Modifications can include low skipping or marching with high knees.  


Twisting Shelf Loads- For this one you are going to pretend you have a whole pile of heavy things next to one foot and you need to load them onto a high shelf on the other side of your body.  I love this one for a rotational functional movement.  Be sure to squat as you are reaching down (don't just bend over at the waist) and then twist your body, keeping your feet stationary as you push your arms overhead and load that high shelf.  I used a 10 pound weighted ball in the video.  You can also use dumbbells, a kettlebell, a jug of laundry detergent, a gallon jug water, books, your cat or whatever you have lying around.  To modify this exercise, do it with no weights or something really light.  You can also reduce the amount of twisting if needed.


Crunchy Frogs- fun name for a fun exercise!  On the ground, rock back on to your tailbone, find your balance and pull your knees to your chest and wrap your arms around your legs.  Then extend outward - legs out straight (but still off the ground), upper body leans back and arms go out to the side. Repeat.  You can do these with your hands on the ground behind your hips to modify this exercise.  Or I like to do them on a bench or ottoman.  Hold on to the bench behind you as you extend your legs and then bring them to your chest.  Reduce the amount you lean back to make these a little easier. 


I hope you have fun with today's workout. I'm so proud of you for sticking with it!

~Melanie

Video of exercise. Oops - I skipped right off the screen...

Video of modifications


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