#Aroundtheworld2and1

This first exercise is called #AroundtheWorld2and1"
Complete the around the world squat/lunge with the 45lb bar (don't forget the bounce) for 2 minutes. Rest 30 seconds and complete the #DeepSquat with 25lb on each side (total of 95lb) for 1 minute. Repeat 4 times!

#Byewavingarms

This is your second exercise and it is called #Byewavingarms
​In a plank position, make waves with the battleropes on the ground (like a snake) for 1 minute each arm... rest 30 seconds make waves in the air for 1 minute each arm. Rest 1 min ...Repeat 4 times! Say bye to those waving arms!!!!! 

#Singlelegdipping and #Pelvicthrust4ya

This is your third #Thenewyearchampchangechallange exercise and they are called
#singlelegdipping and #pelvicthrust4ya
 
#singlelegdiping - each leg you will lunge for  1 min x 4! Alternating without any rest. Rest 30 seconds between sets.
You #quads will be on fire!

#pelvicthrust4ya - With 25lbs to 35lbs Thurst your hips for 1 minute  rest  30 seconds between sets...keep #mookie tight on all the time while completing your #exercise 

Remember to (#) hashtag  and  #post all of you exercises  before December 31, 2016! If you haven't posted yet....it's not too late to join the #challenge!

​#Sliders4ya and #vwithaball

​#Thenewyearchampchangechallange ....Time to #ChampChange
#Exercises #4

#sliders4ya = in a #plank position bring your knee to your armpit sliding it down to your wrist try not to lose contact. Do this exercise one minute each side 4x....feel your abs burn🔥

#vwithaball = lying on your back put a balance ball between your ankles lowering your legs and stretching your hands over your head bringing the ball towards your hands releasing the ball and taking the ball over your head as you lower your feet repeat this motion for 1 minute 4x

#JingleBellliftandrow

​Here it is ....the last #TheNewYearChampChangeChallenge 
#5workout
#jinglebellliftandrow
With 25 lbs Complete  2 controlled  pulsing #deadlift and a 2 bent over rows  
4x25 ( one set equals 2 deadlines and 2 #bentoverrow ) once you stand up straight that should count as one
Make sure your knees are not locked  ( they should have a slight bend)
This is your last exercise! #Challenge yourself if the weight is too light!