Muscle Madness
What muscle do squats primarily work?
Glutes/Quads- DO 15 :)
How many minutes of exercises are recommended per day?
About 30 mins.
Do 25 Plank Jacks
Move: Lower down- push up- classic
Push up
Do 12- full( chest to ground)
What’s the most important meal of the day?
Breakfast!
Do 5 full burpees!
Jump Squats
15
Name one upper body “push” muscle.
Chest , shoulders or triceps.
DO 20 Minis
True or False: Muscle weighs more than fat.
False. (same weight, different density.)
Free Space
Move: Jump down, Kick back & Jump Up
Burpee.
Do 12 1/2 burpees
How much water should you drink daily?
Approximately 8 cups/ 2 liters
Rest- :45 sec
Jump Lunges
10 each leg
What muscle is targeted by bicep curls?
Biceps.
Do 15 Biceps Curls
What’s your target heart rate zone for fat burn?
-60-70% of max HR.
Run down/walk back
Move: One leg behind on a bench, lower down
Bulgarian Split Squats
Do 6 on each leg
True
Plank for :45 seconds
Mountain Climbers
40
What are your core muscle used for?
Stability, posture, balance.
Do 25 Tucks.
What nutrient repairs muscle tissue?
Protein.
Do 20 Jumping Jacks
Move: Plank + Shoulder taps
Shoulder tap Plank
Do 10 on each side
What vitamin do you get from sunlight?
Vitamin D.
15 leg raises
Wall Sit
:35 seconds
What is the largest muscle in the body?
Gluteus Maximus- Do 20 Bridges
Name one benefit of stretching?
Improves Flexibility, prevents injury.
Hold Childs pose for 45 sec.
Move: Jump Feet wide/narrow while standing
Jumping Jacks
Do 20
What macronutrient provides long lasting energy?
20 crunches.
Run
Down & Back x 2