Kayla Workout Program Weeks 6&8

Monday, April 06, 2015 Nakedly Dressed 0 Comments

It's is Monday even though most of us have day off today we need to workout and get our bodies in shape. Today is arms and abs workout day and that means a lot of fun and challenging workout but we love them am I right? And girls let me know how you like the workouts send us photos of progress and give us little feedback. Don't forget to come back on Wednesday for another workout 

Circuit 1:
15 drop push ups
1 minute plank
20 tricep dips (feet raised)
25 bent leg raises with hip lift
after 7 minutes little break
Circuit 2:
15 weighted squat clean and press
15 leg raises with hip raise
20 raised leg sit ups with twist 
20 leg raises

Here is explanation to these workouts:

Drop push up: start by standing up straight before bending both your hips and knee into squat position. Lean your body forward slightly and place your hands on the floor. Kick your feet backwards, and as soon as your feet touch the floor behind you, lower your torso towards to floor until your arms form a 90 degree angle. Push through your chest and extend your arms to lift your body back into push up position. Transfer your body weight onto your hands and jump your feet inwards and into squat position and stand up.

Plank: this picture shows you exactly how you should do this work out and just stay in this position don't move.

 Tricep dips feet raise: more explanation here

Bent leg raises with hip lift: start by lying flat on your back with your arms extend alongside your body and legs completely extended if you are on bench hold the bench behind your head. Keeping your feet together, contract your abdominal muscles and bend your knees in towards your chest. As your knees approach your chest, lift your hips off the bench slightly. Squeeze in tightly before lowering your hips back onto the bench. Slowly release your legs outwards.

Weighted squat and clean and press: more explanation here

Leg raises with hip raise: more explanation here

Raised legs sit ups with twist: more explanation here

Leg raises: more explanation here

So this was the Monday's workout. It looks pretty fun doesn't it? Just enjoy yourself and at this time you should already changes in your body and I think that will motivate you to work harder. If you need any more guidance write comment below or you can email us as well here 

X.o.X.o
Nakedlydressed

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