Here are the full details for Week 1 of the Summer Sweat Challenge.
Day 1: Wednesday, 6/1
High Knee Sprint
- Stand straight with the feet hip width apart, looking straight ahead and arms down by your side
- Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable.
- The arms should be following the motion, as if you’re running in place.
- Touch the ground with the balls of your feet.
Day 2: Thursday, 6/2
ABS + CARDIO
- Start in plank position with your shoulders over your wrists, your body in one straight line, and your feet together.
- Like the jumping jack motion, jump your legs out wide (about 2 ft. apart) and then back together. Jump as fast as you want, but keep your core tight and your pelvis steady. Don’t let your butt rise toward the ceiling!
Day 3: Friday, 6/3
Narrow Squat with Kick Back
- Stand with your feet closer than hip width apart, almost touching. Hold your hands comfortably in front of your chest or on your hips. Sit back and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
- Then slowly, straightening the legs completely, come back to a standing position while simultaneously lifting the left leg straight behind you for a back kick. Make sure to squeeze your left glute at the top of the movement! Lower the foot back to the floor in a narrow squat position.
- Do another narrow squat and then straighten the legs to come to a standing position. Do a back kick with the right leg, and step the right foot back to meet the left.
- This counts as one rep.
Day 4: Saturday, 6/4
- Begin in a plank position on the floor with both arms straight, like the top of a push-up movement.
- Lift your right foot off the floor, and bring your right knee as close to your chest as you can.
- Quickly return to the starting position and repeat with your left leg. Bring your left knee as close to your chest as you can.
- Continue alternating for 10-12 reps, keeping your hips low at all times and your core tight to ensure proper form.
- Do them slowly at first, then pick up the pace as you get accustomed to the movement!