'Day 1 (Bodyweight Workout) | 28 Day Challenge'

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'Join Karen while she guides you through a 30 min full-body strength and cardio workout, targeting all muscle groups!  0:00 | Introduction 0:36 | Warm Up 4:26 | Upper Body/Core 13:04 | Lower Body 21:15 | Cardio/Tabata 27:28 | Cooldown  - Warm Up - Tutorials next to Exercise 1.90/90s: 5-10 reps each side - https://www.yourhousefitness.com/blog/how-to-perform-the-90-90-stretch 2.Hip rocks: 6 reps 3.Hip rocks with leg out: 3 reps each side 4.Inchworm: 5 reps - https://www.yourhousefitness.com/blog/inchworm-exercise 5.Glute bridge: 10 reps - https://www.yourhousefitness.com/blog/how-to-do-a-glute-bridge  - Upper body/Core (3 rounds) A1*: Push ups – 5 reps - https://www.yourhousefitness.com/blog/exercise-tutorial-push-up A2*: Shoulder taps – 5 reps per arm A3: Bear crawls – 6 reps x 3 rounds A4: Side plank with leg raise – 10 reps per side - https://www.yourhousefitness.com/blog/exercise-tutorial-side-plank *For added difficulty combine exercises A1 and A2 for 5 reps   - Lower body (2 rounds) A1: Static lunge – 5 reps  A2: Reverse lunge – 5 reps, Repeat on other side - https://www.yourhousefitness.com/blog/exercise-tutorial-reverse-lunge B1: Sumo squat – 10 reps - https://www.yourhousefitness.com/blog/exercise-tutorial-sumo-squat B2: Sumo squat pulses – 10 reps  *For added difficulty you can add a high knee to the reverse lunges and arms for the sumo squat    - Cardio/Tabata (2 rounds) A1: Mountain climbers – 20 sec - https://www.yourhousefitness.com/blog/exercise-tutorial-mountain-climbers A2: Frogger jumps – 20 sec A3: Jump rope – 20 sec A4: Jumping jacks – 20 sec - https://www.yourhousefitness.com/blog/exercise-tutorial-jumping-jacks *Each exercise will be completed for 20 sec then rest 10 sec and move into the next exercise  - Cooldown 1.Breathing/chest stretch – 3 reps 2.Quad stretch – 20 sec per leg 3.Side lunges – 3 reps per side  4.Glute stretch – 15 seconds each leg  5.Happy baby – 15 sec   For more info, visit our website: https://www.yourhousefitness.com/ #28challengeYHF' 

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