21 Day Challenge - Day 20

Whoa. Day 20 of the #21DayChallenge

We've come a long way Baby!



Quick Step Ups - designed to get the heart rate up! In this exercise we are putting all of our weight down as we step up both feet and then step down both feet. Since it's a cardio move, do this one as quickly as you can. Pump your arms as you run up and down the step. Half way through, switch to the other foot as your lead foot. We all have a dominant side that always wants to lead. Make sure you switch feet and make your other side lead, too. If you don't have fitness stepper like shown in the video, you can use the bottom step of a staircase. Adjust your speed to modify.


Crab Toe Touches - an exercise that reminds me of being a kid. Sit on the floor with your feet in front of you and hands behind you. Lift your hips and squeeze your glutes until your body is parallel with the floor or as high as you can manage. Contract your core, bring your right hand up while simultaneously lifting your left leg up and touch your right hand to your left foot. Return to the elevated "crab" position and switch sides bringing your left hand to your right foot. Repeat for 20 reps. To modify, you may reach for your opposite knee each time, or raise yourself into the crab position, lower back down and reach for your opposite foot with your hips on the ground.


Plank Single Arm Wall Press - starts in a high plank facing and within reaching distance of a wall. You will want to be able to place your palm flat on the wall with a straight arm while in plank. Separate your feet to shoulder width apart (farther apart = easier), assume a super tight high plank and lift one hand off the ground. Press your palm to the wall at shoulder level and press hard for 5-10 seconds. The harder you press, the more benefit your abs will get from this exercise. Try to move that wall!!! While pressing, keep your plank tight and motionless. Switch hands and repeat on the other side. This is an advanced plank move, so if your plank needs work, modify by holding the high plank or low plank position and aim to hold for a total of 60 seconds. If you need a refresher on the planks or plank modifications, check out Day 3 under walking planks.


Can you believe tomorrow is Day 21??!! I am honored that you have come along on this journey with me, and I am so proud of every single one of you! See you tomorrow!


~Melanie


Video showing exercises


Video showing modification exercises




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