30-day challenge – day 3

spread foot active clocks – stand with your feet as wide as possible with your toes pointed forward. squeeze your glutes & engage your abs. keeping your arms straight lift & lower them between 6 o’clock & noon. repeat each clock pos.

wishbone crunches – on your back, with your knees pinned together & feet out wider then your hips (either on the floor or in the air). interlace your fingers behind your head, creating a bed for your head with your hands, & pull your elbows back. keep your knees pinned together, feet out wide, elbows back, & look behind you while you crunch.

alternating hand leg opposites – on your hands & knees with your hands directly beneath your shoulders & knees directly beneath your hips. straighten your right arm with your left leg. lift your arm as high as possible keeping your wrist straight & lift your leg behind you like you’re trying to kick the wall behind you with your heel – don’t lift it towards the ceiling. switch sides & repeat.

lateral plank hold on elbow – on your side with your body in a straight line, place your elbow directly beneath your shoulder. lift your hips off the ground & raise your other arm towards the ceiling & hold. repeat other side.

rollercoasters – from your feet: start in the downward dog position with your hands a little wider than usual. dive your head down to the floor, followed by your chest, followed by your hips & arch your back & look up to the ceiling. go back to pos. 1 & repeat. from your knees: start in child’s pose with your hands wider than usual. dive your chest to the floor, followed by your hips & arch your back & look up to the ceiling. go back to pos. 1. repeat.

scissor kicks – on your back with your legs straight & hands beneath your hips. look at your feet while you widen your feet as far as possible then cross your feet. repeat switching which foot crosses over the other.

active tricep bridges – sitting on the floor with your feet in front of you, flat on the floor, toes pointed forward, knees at 90 degrees. place your hands behind you directly beneath your shoulders, fingers facing your feet. squeeze your glutes & lift your hips as high as possible without it going into your back, then bring your butt back to the floor. repeat.

narrow tricep push-ups – from your feet: place your hands directly beneath your shoulders & keep your body a plank from your head to your toes. drop your chest to the floor; your elbows must brush against your rib cage & go to at least 90 degrees; then push yourself back up completely straightening your arms. if you can’t perform the full move keeping your body a plank the entire time, drop to your knees. from your knees: place your hands directly beneath your shoulders & keep your body a plank from your head to your knees. drop your chest to the floor; your elbows must brush against your rib cage & go to at least 90 degrees; then push yourself back up completely straightening your arms. if you can’t perform the full move keeping your body a plank the entire time, do dog push-ups. dog push-ups: on your hands & knees, knees directly beneath your hips & hands directly beneath your shoulders. keep your hips & knees at 90 degrees while you drop your chest to the floor. your elbows must brush against your rib cage & your feet will come off the ground as you drop your chest to the floor. push yourself back up – your feet will go back to the floor.

static lunges w/ reverse pullover hold – stand with your feet hip width apart, toes pointed forward, & one leg a good step in front of the other. interlace your fingers behind your back, pull your hands toward the floor. if you can’t straighten your arms, keep pulling your hands toward the floor; if you can straighten your arms, lift your hands off your butt as high as possible without rotating your shoulders. stand tall, keep your weight in your back leg, & bend your back knee towards the floor. only drop your knee as close to the floor as you can without leaning or bending forward & don’t let your front knee go in front of your ankle. drive your back heel towards the floor as you stand back up straightening both legs all the way. repeat other side.

burpees – with push-ups: stand with your feet hip width apart, toes pointed forward. place your hands on the floor in front of your feet then hop your feet out to push-up position. do a push-up & hop your feet back up to your hands, stand up & jump with your hands in the air. without push-ups: stand with your feet hip width apart, toes pointed forward. place your hands on the floor in front of your feet then hop your feet out to plank position, hop your feet back up to your hands, stand up, & jump with your hands in the air.