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WELCOME
PAMPY’S POST – DECEMBER24b
- PAMPY’S POST – DEC24
ASSESSMENT
MAJOR PROJECTS
CONTACT

31 DAYS LEFT OF WINTER

THE LAST 31 DAYS OF WINTER

-daily progressive activity-

HOW IT WORKS

Perform exercise # 1 on the 1^st August, only.

Perform exercise # 1 and # 2 on the 2nd August, only, and so on…

Your goal is to perform ALL 31 exercises on the 31^st August.

……………………………………

'YOU' choose your fitting action, speed and range for 'all' (body weight) exercises.

This makes it safe and practical for ALL levels - note some 'bridging' alternatives.

Practice solo, with a family member or friend – or even race’a’mate each day.

YOUR PRINTABLE LIST

- 1st August -

Body Weight Squat (45')

10 Reps

- 2nd August -

Push-ups

10 Reps

- 3rd August -

V-Crunches

10 Reps

- 4th August -

Plank

30 secs

- 5th August -

Back Arches

10 reps

- 6th August -

Goanna's

10 Reps

- 7th August -

Back Rotations

10 Reps

- 8th August -

Side Dips

10 Reps (5L,5R)

- 9th August -

Lunges

10 reps (5L,5R)

- 10th August -

Walk outs

10 reps

- 11th August -

Calf Raises

10 Reps

- 12th August -

Leg Rotations

10 Reps

- 13th August -

Diamond Push-ups

10 Reps

- 14th August -

Side Scissors

10 reps (5L,5R)

- 15th August -

Deep Slow Squats

10 reps

- 16th August -

Armless Stand ups

5 Reps

- 17th August -

Pelvis Press

10 Reps

- 18th August -

Alternate Crunches

10 Reps

- 19th August -

Downdog Press

5 reps

- 20th August -

Lunge Rotations

10 reps

- 21st August -

Track Starts

10 Reps

- 22nd August -

Side Squats

10 Reps (5L, 5R)

- 23rd August -

Plank Dog Poses

10 Reps (5L,5R)

- 24th August -

Flutter Kicks

20 reps

- 25th August -

Single Leg Squats

10 reps (5L,5R)

- 26th August -

Jump Twists

10 Reps

- 27th August -

Squat Knee Lifts

10 Reps (5L, 5R)

- 28th August -

Figure 4 Crunches

10 Reps (5L,5R)

- 29th August -

Supermans

20 reps

- 30th August -

Push-Up Crossovers

10 reps (5L,5R)

- 31st August -

High Arm Body Squats

10 Reps

'SPRING 24'

Top

THE LAST 31 DAYS OF WINTER

-daily progressive activity-

HOW IT WORKS

Perform exercise # 1 on the 1st August, only.

Perform exercise # 1 and # 2 on the 2nd August, only, and so on…

Your goal is to perform ALL 31 exercises on the 31st August.

……………………………………

'YOU' choose your fitting action, speed and range for 'all' (body weight) exercises.

This makes it safe and practical for ALL levels - note some 'bridging' alternatives.

Practice solo, with a family member or friend – or even race’a’mate each day.

- 1st August -

Body Weight Squat (45')

10 Reps

- 2nd August -

Push-ups

10 Reps

- 3rd August -

V-Crunches

10 Reps

- 4th August -

Plank

30 secs

- 5th August -

Back Arches

10 reps

- 6th August -

Goanna's

10 Reps

- 7th August -

Back Rotations

10 Reps

- 8th August -

Side Dips

10 Reps (5L,5R)

- 9th August -

Lunges

10 reps (5L,5R)

- 10th August -

Walk outs

10 reps

- 11th August -

Calf Raises

10 Reps

- 12th August -

Leg Rotations

10 Reps

- 13th August -

Diamond Push-ups

10 Reps

- 14th August -

Side Scissors

10 reps (5L,5R)

- 15th August -

Deep Slow Squats

10 reps

Perform exercise # 1 on the 1^st August, only.

Your goal is to perform ALL 31 exercises on the 31^st August.