21 Day Challenge - Day 16

Day 16 and we are crushing it! This deliberate exercise thing is starting to feel like a habit. Is your body craving the movement and the exercise? Don't you feel great?!!

Cross Jacks - this is similar to jumping jacks but with a squat and rotation. As you jump your legs out, squat down, twist and reach your hand towards your opposite foot. Then jump back to standing with feet together and repeat by reaching towards the other foot. Make sure you are dropping your hips towards the ground in the squat and not just bending over at the waist to reach for your foot. To modify this exercise, try reaching just for your opposite knee but focus on twisting your torso each time.


Floor Tricep Dips - with an added hip raise. Start on the ground with your knees bent and hands on the floor behind you with your fingers pointing toward your body. Lift your hips off the ground, squeeze your glutes and raise into a table top position. Slowly bend your elbows and lower your body close to the ground without quite touching, and then push your arms straight again and lift your hips up to that table top again. To modify, leave out the hip bridge and just do the dips with a small elbow bend.


Toe Touch Crunches - start lying on your back with your feet up to the sky and straight legs. Contract your abs and reach straight up and try to touch your toes. If you have tight hamstrings, try this move with a little bit of a knee bend. Even if you can't make it all the way to your toes, your abs should still feel this move as you reach and crunch upward. Modify with more of a knee bend and a smaller crunch. Make sure you are reaching up in the crunch and not forward.


Go Team Go! 21 minutes - no problem!

~Melanie

Video of exercises

Video of modifications



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