30-day challenge – day 5

air bench active clocks – sit against the wall, knees & hips at 90 degrees, feet & knees hip width apart, toes pointed forward. press your low back into the wall & keep your weight in your heels. place your arms by your side, keep them straight, then lift & lower your arms between the 6 o’clock & noon positions on the clock, thumbs pointed toward the wall at “noon” all reps. repeat at “10 & 2” & “9 & 3”. for “9 & 3”, place your hands in front of you, palms up, & move them to “9 & 3” on the clock.

crunches – on your back with your feet flat on the floor, hip width apart, toes pointed forward. interlace your fingers behind your head (creating a bed for your head with your hands) & keep your elbows back. look behind you & lift your chest toward the ceiling; don’t allow your elbows to collapse, don’t let your chin drop towards your chest. back of your head & elbows touches the floor between each rep.

active shoulder bridges – on your back with your feet flat on the floor, hip width apart, toes pointed forward. squeeze your glutes & lift your hips off the floor as high as you can without it going into your low back. then, lower your hips & your entire back down to the floor. repeat.

small flutter kicks – on your back, straighten your legs, keep them hip width apart, & point your toes. place your hands under your butt for support & kick your feet while looking at your feet. both feet equals one rep.

push-ups – from your feet: place your feet hip width apart & your hands a little wider than shoulder width apart. keep your body a plank from your head to your feet & drop your chest to the floor, then straighten your arms all the way. if you can’t keep your body a plank or drop low enough so your elbows are at 90 degrees or less, drop to your knees. from your knees: place your knees hip width apart & your hands a little wider than should width apart. keep your body a plank from your head to your knees & drop your chest to the floor, then straighten your arms all the way. if you can’t keep your body a plank or drop low enough so your elbows are at 90 degrees or less, do dog push-ups. dog push-ups: place your knees directly below your hips & your hands directly beneath your shoulders. sway your low back a little. keep your knees & hips at 90 degrees while you drop your chest to the floor, then straighten your arms all the way. your feet will come off the ground as your drop your chest to floor & go back to the ground as you push yourself back up.

tricep bridge hold – sit on the floor with your feet in front of you, hip width apart, knees 90 degrees, & toes pointed forward. place your hands behind you directly beneath your shoulders, fingers facing your toes. squeeze your glutes & lift up your hips as high as you can without it going into your low back, look behind you, & hold.

lateral leg lifts – lay on your side in a straight line. tighten your thigh & pull your toes toward your shins on your top leg. lift & lower your top leg as high as you can, leading with your heel, & back down to your bottom leg. do not swing your leg or use momentum. repeat on other leg.

hand leg opposite hold – on your hands & knees, hands directly beneath your shoulders, knees directly beneath your hips. straighten your right arm as high as you can in front of you – don’t flex your wrists – & your left leg out behind you (imagine kicking the wall behind you – not the ceiling – with your heel), & hold. repeat other side.

spread foot squats – place your feet on the floor as wide as you can while keeping your toes pointed forward. interlace your fingers behind your head & pull your elbows back. keep your weight in your heels & look up as you drop your butt to the floor – butt goes back, knees go forward – & stand back up, squeezing your glutes at the top. do not drop your chest toward the floor – looking up at the ceiling & keeping your elbows back helps prevent that – & do not let your heels come off the floor.

jumping jacks – make sure you keep your arms straight & your hands touch together above your head as you swing them in time with hopping your feet out & back in.