Welcome to the #GoodDayChallenge

The Good Day Challenge is designed to encourage Philadelphians to become active throughout the month of January. Participants will be challenged to do (3) exercises - (3x) a week. Fabiana will be on air every Monday starting January 4th demonstrating the exercises for that particular week. SO ARE YOU UP FOR THE CHALLENGE? Let's get started! See this week's workout below! 

week #3 

EXERCISE 1 

NARROW WIDE SQUAT: This exercise focuses on the quads, hams, and glutes. Wide stance squat has greater emphasis on your inner thighs.)Start with your feet hip-width apart and your hands on your hips. Squat towards the floor, bending your knees and kicking your hips back as if you were going to sit in a chair. When your thighs are almost parallel to the floor to start position and come down to a wide stance. (Wide stance with both feet point outward.) 

MONDAY: 3 SETS OF 12 

WEDNESDAY: 3 SETS OF 12

FRIDAY: 3 SETS OF 12

exercise  2

STRAIGHT LEG LIFTS:  This exercise focuses on strengthening the core, the abs , and hips. Lay flat on your back. Place hands under your low back and brace your core. Lift straight legs slowly of the ground together to 90 degrees, then slowly lower them back to the ground. If you are looking for a challenge, when legs are up on 90 degree lift off the ground towards the ceiling, to hit the lower abs.  

MONDAY: 3 SETS OF 10 

WEDNESDAY 3 SETS OF 10

FRIDAY 3 SETS OF 10

                                                                                                                      

EXERCISE 3

SLAMS:  Can be done with a medicine ball Hold a medicine ball and stand with feet slightly wider than shoulder width apart. Explosively press ball over head, then immediately small it to the floor by driving the ball downward. As you do, follow the ball with your body, avoid bending at the waist and end in a low squat position with head up, chest and glutes low. Scoop the ball up on the first bounce and explode upward driving the ball back overhead and full extending body.

MONDAY: 3 SETS 12

WEDNESDAY: 3 SETS 12

FRIDAY: 3 SETS 12 

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