Day 11 of the 30 Day Fitness Challenge!!!

Day 11: First day on the water.

Today was officially the BEST workout I have ever had! My entire body is WORKED! I feel awesome!!! The most fun and intense way to exercise!!!

For those of you following along with us on land or in the pool on this 30 Day Fitness Challenge, keep us posted on how you feel and your progress! We would love to hear from you.

If you want to jump in and join us, see days11-15 below:

week 3

day 11

squat combo- squat roll to toes 5x,  jump squat 10x, squat roll to toes 5x

mt. climbers 10 secs, plank jacks 10secs

on belly arm reaches (SLOW) 10x

tricep dips 1 leg 5x both sides 

mt. climbers 10secs, plank jacks 10secs

on belly feet reach (SLOW) 10x

crunches regular 10x, heels to sky 10x, legs lift & lower 10x

mt. climbers 10 secs, plank jacks 10secs

1 arm, 1leg reach (SLOW) 10x

plyo lunges 10x each side (do all right, then switch to left) 

mt. climbers 10secs, plank jacks 10secs

1 arm, 1leg reach other side (SLOW) 10x

russian twists 10x, in/outs 10x, in/outs w/arms 10x

mt. climbers 10secs, plank jacks 10secs

both hands & both feet reach (SLOW) 10x

bridge hold10secs, & 10secs on toes, 1 legged 10secs both sides

mt. climbers 10 secs, plank jacks 10secs

pushups 5x elbows out, 5x elbows in, oblique ups 5x each side

plank 10secs., forearm plank 10secs., one legged 10secs both sides

day 12

squat combo- squat roll to toes 6x, jump squat 12x, squat roll to toes 6x

mt. climbers 10secs, plank jacks 10secs

on belly arm reaches (SLOW) 10x

tricep dips 1 leg 6x both sides

mt. climbers 10secs, plank jacks 10secs

on belly feet reach (SLOW) 10x

crunches  regular 12x, heels to sky 12x, legs lift & lower 12x

mt. climbers 10secs, plank jacks 10secs

1 arm, 1leg reach (SLOW) 10x

plyo lunges 12x each side (do all right, then switch to left)

mt. climbers 10secs, plank jacks 10secs

1 arm, 1leg reach other side (SLOW) 10x

russian twists 12x, in/outs 12x, in/outs w/arms 12x

mt. climbers 10 secs, plank jacks 10secs

both hands & both feet reach (SLOW) 10x

bridge hold 10secs, & 10secs on toes, 1 legged 10secs both sides

mt. climbers 10secs, plank jacks 10secs

pushups 6x elbows out, 6x elbows in, oblique ups 6x each side

plank 20secs, forearm 10 secs, one legged 10 secs both sides

day 13

squat combo- squat roll to toes 8x, squat jumps 15x, squat roll to toes 8x

mt. climbers 20secs, plank jacks 20secs

on belly arm reaches (SLOW) 12x

tricep dips 1 leg 7x both sides

mt climbers 20secs, plank jacks 20secs

on belly feet reach (SLOW) 12x

crunches regular 15x, heels to sky 15x, legs lift & lower 15x

mt. climbers 20secs, plank jacks 20secs

1 arm, 1leg reach (SLOW) 12x

plyo lunges 15x each side (do all right, then switch to left) 

mt. climbers 20 secs, plank jacks 20secs

1 arm, 1leg reach other side (SLOW) 12x

russian twists 15x, in/outs 15x, in/outs w/arms 15x

mt. climbers 20secs, plank jacks 20secs

both hands & both feet reach (SLOW) 12x

bridge hold 20secs, 20 secs on toes, 1 legged 20 secs both sides

mt.climbers 20secs, plank jacks 20secs

pushups 8x elbows out, 8x elbows in, oblique ups 8x each side

plank 20secs,  forearm plank 20, 1 legged 10secs both sides

day 14

squat combo- squat roll to toes10x, jump squats 20x, squat roll to toes10x

mt. climbers 20secs, plank jacks 20secs

on belly arm reaches (SLOW) 12x

tricep dips 1 leg 10x both sides

mt. climbers 20secs, plank jacks 20secs

on belly feet reach (SLOW) 12x

crunches regular 20x, heels to sky 20x, legs lift lower 20x

mt. climbers 20secs, plank jacks 20secs

1 arm, 1leg reach (SLOW) 12x

plyo lunges 20x each side (do all right, then switch to left)

mt. climbers 20secs, plank jacks 20secs

1 arm, 1leg reach other side (SLOW) 12x

russian twists 20x, in/outs 20x,  in/outs w/arms 20x

mt. climbers 20secs, plank jacks 20secs

both hands & both feet reach (SLOW) 12x

bridge hold 20secs, 20 secs on toes, 1 legged 20 secs both sides

mt. climbers 20secs, plank jacks20secs

pushups 10x elbows out, 10x elbows in, oblique ups 10x each side

plank 30secs, forearm plank 20 secs, 1 legged 10secs both sides

day 15

squat combo- squat roll to toes 12x, squat jumps 20x, squat roll to toes 12x

mt. climbers 30secs, plank jacks 30secs

on belly arm reaches (SLOW) 15x

tricep dips 1 leg 10x each side, planted foot on toes

mt. climbers 30secs, plank jacks 30secs

on belly feet reach (SLOW) 15x

crunches regular 25x, heels to sky 25x,  legs lift & lower 25x

mt. climbers 30 secs, plank jacks 30secs

1 arm, 1leg reach (SLOW) 15x

plyo lunges 25x each side (do all right, then switch to left) 

mt. climbers 30 secs, plank jacks 30secs

1 arm, 1leg reach other side (SLOW) 15x

russian twists 25x, in/outs 25x, in/outs w/arms 25x

mt. climbers 30 secs, plank jacks 30secs

both hands & both feet reach (SLOW) 15x

bridge hold 30secs, 30 secs on toes, 1 legged 15 secs both sides

mt. climbers 30 secs, plank jacks 30secs

pushups 10x elbows out, 10x elbows in, oblique ups 10x both sides

plank 45 secs, forearm plank 30, 1 legged 15secs both sides

STAY FOCUSED! 

STAY STOKED!

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