Kayla Workout Program Monday Weeks 10&12

Monday, May 04, 2015 Nakedly Dressed 0 Comments

Wow we are almost through we this program and I just want to tell you how proud I am of you for committing and going through and never giving up on it. I think it's great what you are doing and when I look back it was days when I wanted to give up but I knew I had goal and I didn't want to give up. If you would like to continue working out you can start again or maybe just doing these last view weeks because the workouts are more challenging and also I bought another book by Kayla that is program from weeks 13 to 24 so another three months program and it is more challenging and if you want I can show you this one too. So let's now workout girls

Circuit 1:
30 or 15 each leg weighted step ups
15 double bench jumps
20 medicine ball crab walks
20 split jumps
break after 7 minutes
Circuit 2:
15 burpee bench jump
15 medicine ball squat and press
24 180 degree jump squat
30 or 15 each leg X jumps

Explanation:

 Weighted step ups: more explanation here

Double bench jumps: more explanation here

Medicine ball crab and walks: more explanation here

Split jumps: more explanation here

Burpee bench jumps: start by standing with your feet slightly wider than shoulder width apart before bending both your hips and knees. Kick your feet backwards into push up position resting on the balls of your feet. Lower your torso towards to  floor until your arms form a 90 degree angle. Transfer your body weight onto your hands and jump your feet inwards into squat position. From this position, propel your body upwards and forwards to allow you to land on the bench in front of you, where you reassume the squat position. Step or jump backwards off of the bench in a controlled manner and then repeat

 Medicine ball squat and press: more explanation here

180 degree jump squats: more explanation here

X jumps: more explanation here

So that was it for our Monday workout I hope you had fun working out and enjoyed it as well. Make sure to check out playlist for workout click here very fun and motivated playlist for workouts trust good to listen to it.

P.S as we said we have surprise for you when we reach 10000 readers well we did reach them and we will tell you all about surprise on blog just make sure to check our blog tomorrow and have fun 

X.o.X.o
Nakedlydressed

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