Day 9: X Mas Exercise Challenge 

Good morning lets sculpt those arms! 

Side arm raises palms face back of the room 3 sets 10 pick a medium weight increase when easily do 2 sets

Around the worlds 3 sets 10

Side bicep curls 3 sets of 10 to 12

Low chest fly 3 sets of 12 

Front to side raises then side to front 3 sets of 12 pick a medium weight increase after 2 sets done more easily 

Good luck! 

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Day 7: X Mas Exercise Challenge

Target areas – legs, biceps, and shoulders 

Exercise one  – bicep curl to side shoulder press to front shoulder press; 3 sets of 8 to 10 challenging weight 

Exercise two – squat swings with front straight arm raise 3 sets of 10 to 12 

Exercise three – dead lift to upright row 3 sets of 12 

Try these exercises Tuesday Thursday Saturday! 

Message for questions! 

Day 6: X Mas Exercise Challenge 

Legs/ abs challenge 

Today’s challenge is a timed one – squats or med ball squats as fast as you can for 30 seconds 

10 seconds rest 

Lunge with twist 30 seconds alternating legs

10 sec rest 

Burpees with med ball or burpee with push up if no med ball – all out 30 secs

10 sec rest 

Med ball or floor mountain climbers

10 sec rest 

Med ball pikes if no med ball try downward dogs with a leg raise 

Try 5 to 6 rotations of this! 

Day 5: X-Mas Exercise Challenge 

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Day 5 challenge is up down planks with side leg lifts. 

Exercise one start on elbows lift right leg then left leg, go up to your hands, right leg lift the left leg lift, last right leg twist then left leg twist 

Go back to elbows start everything on left side! 

Try this 3 sets 2 times each side, 4 times, then 6 times each side! 

Second exercise is leg lifts – 3 sets of 10 bent leg to kick leg 

Good luck! 

Day 4: X Mas Exercise Challenge 

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Today’s challenge incorporates back, triceps, core, glutes, hams, quads. 

Try 3 sets 10 reps increase weight after 1 to 2 sets become easier with a certain weight. Try 8, 10, 12 pounds 

First exercise first set single leg deadlift alternate flies with rows 10 reps of each 

Next set and third set of that exercise alternate legs 

Second exercise alternate legs each set single leg deadlift with tricep extensions 

Add this exercise to 3 workouts a week for a more sculpted back, triceps, and lifted glutes! 

Day 3: X Mas Exercise Challenge 


​​Day 3 challenge has an ab focus. This is great for obliques, transverse, and rectus abdominals. So you’ll be targeting all areas! 

You can use 3, 5, or 8 pounds for these exercises 

First exercise tick tocks swing left, right, left hold then right, left, right hold – do this series 10 times

Second exercise an twists keep feet forward and hips straight weights in tights elbows 90 degree twist side to side 10 times each side

Third exercise punch shoulder height 10 times each side again feet forward hips straight 

Fourth exercise punches over head 10 each side and angle punch so it is not straight over your head

Fifth exercise wood chops bring from overhead twist down then other overhead twist down 10 times each side if desired and need more start from down position and twist up that way you are making your abs work on all planes every direction

Try this 3 to 4 times a week every other day! 3 sets of 10 up the weight after 1 to 2 sets of 1 weight comfortably 

Day 2: X Mas Exercise Challenge 

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Glute, hamstring, quad challenge! Today’s exercise combo focuses on leg muscles and glutes. It can be done with be done with no weight, a bar, or Dumbbells. If you decide Dumbbells having your arms down at your side may be more comfortable. 

First part 1 leg deadlift to knee raise then forward lunge 

From there move to side lunge, reverse lunge, last curtsy lunge 

Try this exercise 3 sets of 10 to 12 and remember to increase weight once you reach 3 sets of 12 

If your looking for a more lean appearance 3 sets of 12 to 15 lighter weight

If your looking for more muscular appearance and increasing strength do 3 sets of 6 to 8 heavier weight

If your knees bother you or feel awkward refrain from curtsy and do 2 reverse lunges instead 

Good luck! Message me with questions!