100 SQUATS, 50 PUSH-UPS, 3-MINUTE ABS
100 SQUAT CHALLENGE
SUMO SQUAT Begin: Stand with a very wide stance; point your toes outward. Place the outside of your hand on the inside of each thigh. With your chest up and back straight, begin squatting. Keep your arms straight and on the insides of your thighs until your fingertips are on the floor. Return to start position. Perform 1 set of 25 reps.
PRAYER SQUAT Begin: Stand with your feet hip-width apar t. Place your hands in prayer position in front of you. Begin squatting down until your knees are bent at a 90 degree angle. Your elbows should touch your knees. Keep your back flat. Return to star t position. Perform 1 set of 25 reps.
50 PUSH-UPS CHALLENGE
OVERHEAD SQUAT WITH MEDICINE BALL Begin: Stand with your feet hip width distance apart. Begin by holding a medicine ball at your thighs. Begin squatting down while lifting the ball up over head. At the bottom of the movement you should be in a full 90 degree squat with your hands extended with ball slightly below overhead position. Return to starting position. Perform 1 set of 25 reps.
DECLINE PUSH-UP Begin: Place your toes on a step or bench (16-24�) and walk your hands out on the floor to a push-up position. Begin movement by lowering your chest to the bench until your elbows are bent at a 90 degree angle. Keep your abs tight and back flat. Do not allow your butt to rise to the ceiling. Keep your neck aligned with your spine by looking straight down as you perform movement. Perform 1 set of 25 reps. INCLINE PUSH-UP Begin: Place your hands on a step or bench (16-24�) and get into a push-up position. Begin movement by lowering your chest to the bench until your elbows are bent at a 90 degree angle. Keep your abs tight and back flat. Do not allow your butt to rise to the ceiling. Keep your neck aligned with your spine by looking straight down as you perform movement. Perform 1 set of 25 reps.
SIDE STEP SQUAT WITH MEDICINE BALL Begin: Stand with your feet hip-width apart. Hold the ball at navel. Begin movement by lifting your right leg out to the side to a very wide stance, then squat down to a 90 degree angle. Return to starting position and repeat with left leg. Perform 1 set of 25 reps.
INSPIRE HEALTH
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