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October 29, 2017

31 Day Workout Challenge

5 Seconds Jumping Rope

Day 2

5 Seconds High Knees

Day 3

10 Seconds Jumping Rope

Day 4

10 Seconds High Knees

Day 5

15 Seconds Jumping Rope

Day 6

15 Seconds High Knees

Day 7

20 Seconds Jumping Rope

Day 8

20 Seconds High Knees

Day 9

25 Seconds Jumping Rope

Day 10

25 Seconds High Knees

Day 11

Day 12

30 Seconds High Knees

Day 13

35 Seconds Jumping Rope

Day 14

35 Seconds High Knees

Day 15

40 Seconds Jumping Rope

Day 16

40 Seconds High Knees

45 Seconds Jumping Rope

Day 18

45 Seconds High Knees

Day 19

50 Seconds Jumping Rope

Day 20

50 Seconds High Knees

Day 21

55 Seconds Jumping Rope

Day 22

55 Seconds High Knees

Day 23

60 Seconds Jumping Rope

Day 24

60 Seconds High Knees

Day 25

65 Seconds Jumping Rope

Day 26

65 Seconds High Knees

Day 27

70 Seconds Jumping Rope

Day 28

70 Seconds High Knees

Day 29

75 Seconds High Knees

Day 31

  • Stand with your feet together, elbows bent 90 degrees.
  • Lunge forward with your right foot .
  • Jump straight up as you thrust your arms forward, elbows still bent. Switch legs in midair, like a scissor, and land in a lunge with your left leg forward.
  • Repeat, switching legs again. That’s 1 rep
  • Assume an erect position, with feet together and arms at your side.
  • Slightly bend your knees, and propel yourself a few inches into the air.
  • While in air, bring your legs out to the side about shoulder width or slightly wider.
  • As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
  • Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent
  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  • Repeat.
  • In basic high knees, you need to stand still with your feet hip-width apart. Pull your right knee towards your chest and keep it there for 3 seconds. Now move it back to the original position and then repeat the step.
  • Now do the same gesture with the left knee. You will feel exhausted after half an hour or before. Take 2 minutes rest between the repetitions to increase your tendency to do more repetitions
  • Jump Squats: 
    • Squat down until your knees are bent about 90 degrees.
    • Immediately swing your arms overhead and jump upward as high as you can.
    • As you land, gently bend your knees and sink back down into the squat position.
    • Source www.diaryofafitmommy.com

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