30-DAY CHALLENGE LOWER BODY AND UPPER BODY


A.K.A how to get over that summer workout hump.

By: Noah Lehava
Photography:




Anyone else feel like we’re in the midst of the hump day equivalent of summer? We aren’t over the extra-long hours of sunlight or, you know, day drinking by any means. But our motivation for maintaining our rigorous summer workout routine is waning. Hard. And if we’re thisclose to reaching our fitness goal, we need to figure out a way to make it through to the end. That’s where you (!) Anna Victoria (+ her 1M followers) come in. She’s created a custom Coveteur workout for exactly this type of scenario—because we need motivation wherever we can get it. Here’s how the next 30-days are going to go down. You’ll work out along with us, right?

— THE FORMULA —
Each week we’ll focus on two upper body and two lower body exercises and alternate combinations between all four movements. In the fourth week, we’ll combine all exercises from the first three weeks. As you progress through the week, you’ll increase the reps each time.

— THE CALENDAR —
30-day-fitness-challenge-anna-victoria-calendar

— THE MOVES —
LOWER BODY

MOVE #1
BLAST-OFF JUMPING LUNGE

30-day-fitness-challenge-anna-victoria-move-1
Begin in a lunge position with your right foot back. Bring your right arm to your torso and your left arm back behind you—your arms will power you through this movement. Begin by jumping forward and jumping off the ground with your back foot. Bring your front knee as high as possible, and use your arms to pump you through the movement. Pump your arms through the movement so that at the peak of the movement, your right arm should be back and your left arm at your side. Land softly and return to the starting position.
Exhale when you blast off your front foot and contract your core. Don’t forget to switch sides!






MOVE #2
KNEELING SQUAT HOLD
30-day-fitness-challenge-anna-victoria-move-2
Begin by getting into a squat position, one leg at a time from a kneeling position. Hold this squat position for a brief second. Return to the starting position one leg at a time. Squeeze your glutes throughout this movement!


MOVE #3
FRONT SQUAT WALK
30-day-fitness-challenge-anna-victoria-move-3
From a squat position, proceed to walk straight forward for stated number of reps. Hold a lowered squat position throughout. Breathe in a controlled manner throughout, contracting your core when you exhale. Maintain a straight back and keep your chest out to maintain a proper squat position.


MOVE #4
SITTING KNEE JUMP + SQUAT JUMP
30-day-fitness-challenge-anna-victoria-move-4
Begin by kneeling back with your toes on the ground. Do not have the tops of your feet on the ground. First, bring your hips up and your arms forward, then rock back and explode your body up and forward. The rocking back movement is what will allow you to jump up. Use your hips to propel you through the movement. Once you land in a squat position, perform a squat jump. Breathe in a controlled manner throughout and exhale forcibly as you jump up.

Continues on next page(Page 2) >>




Was This Post Helpful:

0 votes, 0 avg. rating

Share:

Leave a Comment