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TS8 ∞ Day 22 (Built To Prosper)

TS8 ∞ Day 22 (Built To Prosper)

a) plyometric exercise

b) strength training 

c) dynamic stretching

d) yoga

 

1) Crunch: Alternating Crossover Toe Touch

24 reps

  • keep legs straight 
  • one leg up, one leg down
  • as you crunch, reach for the opposite foot with your hand

2) Deadlift

8 heavy reps

3) Ragdoll

3-5 breaths

4) Happy Baby

3-5 breaths

Repeat exercises 1) – 4) three times.

 

5) Ball Slam

12 reps

6) Floor Press Sit Up

12 heavy reps

  • Bench Press + Floor = Floor Press
  • Press dumbbells, then perform a sit-up 

7) Cat-Cow

3-5 breaths

8) Sphinx

3-5 breaths

Repeat exercises 5) – 8) three times.

 

9) High Knees

60 reps

10) Step-Ups

8 heavy reps per leg

11) Slithering Lizard

3-5 breaths per side

  • enter lizard pose
  • inhale & straighten the front leg
  • exhale bend knee return to lizard 

12) Stepping On Chair Stretch

3-5 breaths per side

Repeat exercises 9) – 12) three times.

13) Alternate Dumbbell Punches

40 reps

14) Straight-Arm Dips

16 reps

  • keep your arms straight
  • raise your body up & down by using your trapezius 
  • avoid using triceps

15) Crab Walk

3-5 breaths

16) Cow Face Pose

3-5 breaths per side

Repeat exercises 13) -16) three times.

 

Savasana

enjoy for as long as needed 🙂

 

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