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7-Day Muscle May I Challenge

Aeshia wearing the PGS Line Sister Tee, $18 (size L)

Have you ever played “Mother May I”? Whether you have or not, join the fun with our fitness challenge twist on the classic game called “Muscle May I”!

Without weights, these 3 body-burning moves will still give you strength! It’s simple to get started TODAY. Swipe for demo videos, and modifications are there if you have mobility issues. Ready, set, SWEAT!

WORKOUT ⁠

*Take breaks where necessary.

*Make sure to consult your physician before beginning any exercise or workout program. And don’t forget to stretch before and after your workouts.

Need direction? Check out these demos and modifications of each move.

SIDEWAY JACKS

This fun move will light up your quads and burn calories like crazy. Stand with your feet together, hands at your sides. Next, stand upright with your legs together, and arms at your sides. Bend your knees slightly, and jump into the air. Repeat twice. Twist left and complete a squat with your legs bent 90 degrees, ensuring your knees don’t go past your toes. Jump back to starting position and repeat squat on the right side. Repeat for 30 seconds. Have knee or mobility issues? No problem! Keep your knees slightly bent and your abdomen muscles engaged. Step to the right and raise both arms in the air, similar to a regular jack. Step right leg back to the middle, lower arms, and repeat with the left leg. Squat slowly and reduce your range of motion by squatting only 30 to 45 degrees.

CRUNCH HOLDS

Lie down on your back using a yoga mat (you can also use a towel on the carpet). Plant your feet on the floor, hip-width apart. Bend your knees and place your arms behind your head or ears. Contract your abs and inhale. Next, exhale and lift your upper body, keeping your head and neck relaxed. Hold this position for 2-3 seconds. That’s one rep. Continue without pausing until 12 reps are complete. To modify the move and avoid the floor, stand up and perform the exercise. Focus on engaging your core!

FLOOR DIPS

Floor dips work your triceps, forearms, chest, and shoulders. Sit on a mat with your hands on either side and slightly behind your rear end. Exhale while pushing your body up on your hands so that your buttocks are a few inches above the floor. Continue without pausing until 12 reps are complete. To modify the move, bend your knees to lighten up the load.

PLAYLIST

Your playlist can’t be whack for your workout to stay on track. So here are 11 twerk-worthy songs to enjoy while you break a sweat. It will give you the push you need and keep you inspired. Thank us later!

Want more 7-day challenges like this? PGS loves finding ways to make fitness fun, affordable, and accessible for busy women so they can look and feel their best. 

Sign up for our newsletter and follow us on InstagramFacebook, and Twitter. Also, text “SISTERHOOD” to ‭(404) 737-3254‬ for challenge alerts.

*PGS may earn commission from the links on this page, but we only feature products we love.

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