You made it to Day 7! I'm so happy you are here!
Okay, I really hate using odd numbers like 21, but in the name of the 21 Day Challenge it's a 21-21-21 day. Jump Lunges - AKA Mary Catherine's (think Saturday Night Live). This is your cardio move for the day, so keep moving even if you modify. Modify with step back lunges if you need to remove the jump or mini jump lunges if you need less knee bend. Glute Bridges - Lying on your back, bend your knees and lift your hips off the ground until your knees, hips and shoulders form a straight line. The real magic with this exercise comes with squeezing your glutes at the top and holding this move for 3 seconds. Elevating your feet like the video adds an extra challenge. Want even more of a challenge? Add some weight over your hips or place your feet on a stability ball. To make this move easier, keep your feet on the floor and push your hips up just a little. This move can be effective even with a very small range of motion. Tricep Dips - For this exercise you need a bench, chair or stairs. Make sure whatever object you use is pressed firmly against a wall or stable enough that it is not going anywhere. Sit on the edge of your surface with your legs extended out to the floor in front of you. Press up through your hands and slide your butt just off the edge. Slowly lower yourself down (up to a 90 degree elbow bend) and then press yourself back up. Keep your legs straight for a bigger challenge or bend you knees so that your legs can assist if needed. Too easy? Try with one leg raised. Too hard? Check out the modifications video for mini dips. After today's workout you are 1/3 of the way through. We totally got this! New healthy habit in the works!!! ~Melanie
Video of exercises
Video with modifications