Noelle Benepe - 21 Day Challenge-2

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21 DAY CHALLENGE week 2 www.noellebenepe.com

perform exercises back to back for 2 minutes total

after the 2 minute circuit is complete do 1 round of cardio blast

after the cardio blast, rest for 30 seconds and repeat complete circuit.

day eight

Warm up repeat complete circuit for 5 minutes total 50 jumping jacks 40 squat pulses 30 butt kicks

play video

Workout each round is for 2 minutes. complete 3 rounds each. end each round with cardio blast. Round #1 burpee shoulder press x5 plank in and outs x20 *plank reach x10 / oblique plank twist x20

Round #2 side step jump squats x10 squat leg lift x10

*plank reach x10 / oblique plank twist x20

Round #3 single leg bicep curl x10 in and outs x20

*plank reach x10 / oblique plank twist x20

Round #4 single leg shoulder press x10 jump side to side push ups x8

*plank reach x10 / oblique plank twist x20

day nine

Warm up repeat complete circuit for 5 minutes total 50 jumping jacks 40 squat pulses 30 butt kicks

play video

Workout each round is for 2 minutes. complete 3 rounds each. end each round with cardio blast. Round #1 deadlifts x 8 bicep punch x 12

*plank reach x10 / oblique plank twist x20

Round #2 sumo squat x8 sit ups full extension x8

*plank reach x10 / oblique plank twist x20

Round #3 alternating reverse lunge curl x12 front shoulder raise x12

*plank reach x10 / oblique plank twist x20

Round #4 burpees x8 plank up downs x14

*plank reach x10 / oblique plank twist x20

day ten

Warm up repeat complete circuit for 5 minutes total 30 jumping jacks 30 seal jacks 30 front to back jacks

play video

Workout each round is for 2 minutes. complete 3 rounds each. end each round with cardio blast. Round #1 plank row x10 tricep dips x10

*plank reach x10 / oblique plank twist x20

Round #2 chest press x12 jumping jacks x20

*plank reach x10 / oblique plank twist x20

Round #3 shoulder lateral raise x10 alternating reverse lunge x16

*plank reach x10 / oblique plank twist x20

Round #4 single leg shoulder press x10 jump side to side push ups x8

*plank reach x10 / oblique plank twist x20

day eleven

Warm up repeat complete circuit for 5 minutes total 30 jumping jacks 30 seal jacks 30 front to back jacks

play video

Workout each round is for 2 minutes. complete 3 rounds each. end each round with cardio blast. Round #1 burpee x8 weighted jumping jacks x20 *plank reach x10 / oblique plank twist x20

Round #2 overhead tricep extension x12 bicep curl x12 *plank reach x10 / oblique plank twist x20

Round #3 push up toe tops x10 4 pulses 1 jump squat x4

*plank reach x10 / oblique plank twist x20

Round #4 push up side to side w. resistance x10 180 degree jump squat x10 *plank reach x10 / oblique plank twist x20

day twele

Warm up repeat complete circuit for 5 minutes total 30 jumping jacks 30 seal jacks 30 front to back jacks

play video

Workout each round is for 2 minutes. complete 3 rounds each. end each round. Round #1 squat calf raise x20 plank in and outs x20

*plank reach x10 / oblique plank twist x20

Round #2 plank up downs x12 single leg bicep curl x10 *plank reach x10 / oblique plank twist x20

Round #3 sumo squat x10 burpee x8

*plank reach x10 / oblique plank twist x20

Round #4 sit up full extension x5 bridges x12 *plank reach x10 / oblique plank twist x20

day thirteen

Warm up repeat complete circuit for 5 minutes total 50 40 30 30

play video

jumping jacks squat pulses plank shoulder taps mountain climbers

Workout each round is for 2 minutes. complete 3 rounds each. end each round with cardio blast. Round #1 shoulder press x10 burpee x8 *plank reach x10 / oblique plank twist x20

Round #2 shoulder lateral raise x10 squat shoulder press x3 x10 *plank reach x10 / oblique plank twist x20

Round #3 4 pulses 1 jump squat x4 weighted jumping jacks x20

*plank reach x10 / oblique plank twist x20

Round #4 alternating lunges x12 arnold press x12

*plank reach x10 / oblique plank twist x20

day fourteen

Warm up repeat complete circuit for 5 minutes total 50 jumping jacks 40 squat pulses 30 buttkicks

play video

Workout each round is for 2 minutes. complete 3 rounds each. end each round with cardio blast.