Happy Monday again with the 10-Day Workout Challenge! The latest Monday Morning Challenge is all about bodyweight workouts.

10-Workout Challenge Exercises

Crunches for abs

Jump squats for legs

Dips for arms

Plank-ups for chest

10-Workout Challenge – Workout Routine

1. Crunches for abs – Do the crunches for 30 seconds and then take 20 seconds of rest.
2. Jump squats for legs – Do the jump squats for 30 seconds and then take 20 seconds of rest.
3. Dips for arms – Do the dips for 30 seconds and then take 20 seconds of rest.
4. Plank-ups for chest – Do the plank-ups for 30 seconds and then take 20 seconds of rest.

How To Do The Exercise Correctly?

Crunches

1. Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest.
2. Slowly contract your abdominals, bringing your shoulder blades about 5 inches off the floor.
3. Exhale as you come up and keep your neck straight, chin up. Imagine you’re holding a tennis ball under your chin.
4. Slowly lower back down. Repeat.

Jump Squats

1. Stand with your feet shoulder-width apart. Hands by your side, chest up, shoulders rolled back, chin up, and look ahead.
2. Start by doing a regular squat, your knees should not overshoot your toes. Then engage your core and jump up explosively. Throw your hands down to generate force.
3. When you land, lower your body back into the squat position to complete one rep. Bring your palms together. Land as quietly as possible, which requires control.

Triceps Dips

1. Place your hands on a box with straight arms.
2. Bent your knees leaning the weight on your heels.
3. Bend the arms lowering yourself down to the floor until your arms are at 90 degrees.
4. Push back up hard, extend, and straighten your arms back to the start position.
5. Try a count of three lowering down and one coming back up.

Plank-Ups

1. Start in a push-up position with the hands under the shoulders and the legs stretched out directly behind.
2. Squeeze the thigh and glute muscles to keep the body and legs straight, and lower down to the elbows one elbow at a time.
3. From this position on the elbows, press the hands into the floor one at a time to return to the push-up position. 

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Tags: Exercise Library, Workout Challenge