I STOLE THIS FROM KAMA...PLEASE DONT MIND! WE ARE ALL IN THIS TOGETHER...AND IM SO NOT ORGANIZED ENOUGH TO PUT THESE THINGS TOGETHER!

This STRONGS challenges at a glance:

Core:

#1 Crunches – 3 sets of 25
#2 Reverse Crunches – 3 sets of 25
#3 Hip Flexor – 3 sets of 20
#4 Standing Oblique Crunches – 3 sets of 15
#5 Back Extensions – 3 sets of 15
#6 Airplane Pose – 3 sets of 15
#7 Bridge Ups – 3 sets of 20
#8 Standing Side Bends 2/ towel – 3 sets of 25


Upper Body:

#1 Close Arm Wall Push-ups – 3 sets of 15
#2 Alternating Bicep Curls – 3 sets of 15
#3 Dumbbell Triceps Kickbacks – 3 sets of 15
#4 Dumbbell Chest Press – 3 sets of 15
#5 Dumbbell Chest Fly – 3 sets of 15
#6 Dumbbell Lateral Raises 3 sets of 15
#7 Reverse Plank – 3 sets (hold as long as possible)
#8 Dumbbell Wrist Curls – 3 sets of 15


Lower Body:

#1 Squats – 3 sets of 15
#2 Lying Adduction – 3 sets of 15
#3 Standing Abduction – 3 sets of 15
#4 Bridges – 3 sets of 15
#5 Reverse Leg Lifts – see instructions
#6 Dumbbell Calf Rocking – 3 sets of 20
#7 Lateral Lunges – 3 sets of 15
#8 Double Leg Raises – 3 sets of 15