Fitness Fellowship- Day 24

Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)

Workout: 20 min kick boxing!!!

100 basic punches each arm
15 push ups
50 punch, cross each arm
15 push ups
50 kicks each leg
15 push ups
50 punch, cross, hook each arm
15 push ups
Fast punches in squat position holding light dumbbell (3-5lbs).....start punching slow and then fast as possible at end x 3, each time doing 15 push ups in between
Lunge and then kick in 3 directions (front, 45 degrees, side)- 10 sets each leg- start 5 right, 5 left, 5 right, 5 left
15 push ups
5 min speed bag, 20 sec on/10 sec off

10 min abs and gluts:

1 min plank
100 Back kicks (50 each leg)
25 reverse crunch
50 Lay on back and thrust butt to the sky
24 Russian twist (12 each side)
100 fire hydrants (50 each leg)

Nutrition tip:

Eat small meals throughout the day. This helps keep your blood sugar levels stable and gives you more energy all day.

Tip #2 from: http://www.slideshare.net/Nubiagroup/top-10-simple-nutrition-tips

Quote of the day:

"It's not whether you get knocked down; it's whether you get back up." -Vince Lombardi