Betty Rocker 30 Day Challenge- Day 14: Body Grind

Make Fat Cry Challenge

Format: do 3 rounds;

1. Total Body Extensions (0:45)
come into a body squat. let your weight be back in your heels. hands to the ground. come up fast, raising your arms overhead. repeat.


2. Push Ups with Alternating Leg Lifts (0:30)
strong plank position, core engaged, hands stacked below your shoulders. Lift one leg a few inches off the ground and do a push up. come back to start, switch legs and repeat. you can do this kneeling as well.

3. Reverse Lunge to High Knee: (0:30 each leg)
Step back to reverse lunge, making sure you're lined up with that front knee tracking in line with the front toe. as you come back up, drive your knee up to your chest. Hold the wall or chair back for support.

4. Sumo Squat Jumps (0:45)
stand with your feet apart, wider than hip distance, your toes tracking out, knees in line. squat it down, keeping your weight back and chest up. explode up to jump, landing lightly and repeat. turn this into sumo squats and take out that jump if you get winded so you can keep going, and feel free to hold a wall or chair back for support.

5. Cross Body Mountain Climbers (1:00)
tall plank, core engaged begin to drive your knees up to your chest but across to the opposite side of your chest. maintain a strong core and keep your hips level/low as long as you can.


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