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Day 30: alternating ball pass For this exercise, Lie on your back holding an exercise ball above your chest, extending your feet up toward the ceiling. On an exhale, move your arms and legs away from each other, lowering both toward the ground. Inhale to bring them back toward each other, and transfer the ball from your hands to your legs. Then lower your arms and legs toward the floor away from each other. Bring them back together, transferring the ball back to your hands. AND IT'S OVER!! 30 days of a crazy challenge that truly took my fitness to another level. Glad that I saw this out to the very end!! #coachnoychallenge #novemberpains #fitness #progressnotperfection #idothisforme #hashtagahashtag

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@mzlexij Day 29: Table top heel press For this exercise, sit with your knees bent, feet hip-width apart on the floor. Place your hands about 10 to 12 inches behind you, fingers pointed toward your body. Inhale and lift your hips, forming a tabletop position with your torso. Than lift one of your legs off the floor and press your heel out back and forth, for as many reps as you can on one side. Repeat on the other side. #coachnoychallenge #novemberpains #fitness #progressnotperfection #idothisforme #hashtagahashtag

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@mzlexij Day28 : Double Reach Crunch For this exercise, start by laying on your back, with one of your knees bent with your other leg straight. Bring your shoulders up off the floor and crunch, lower yourself back down to the ground and than crunch again by lifting your straight leg off the floor, and reaching for your foot with your alternate arm. Repeat this exercise on the opposite side. Complete as many reps as you can!! Abs on fire 🔥 🔥🔥🔥#coachnoychallenge #novemberpains #fitness #progressnotperfection #idothisforme #hashtagahashtag

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@mzlexij Day 27: Reverse Plank leg lifts Let me start by saying that this exercise was the most difficult exercise for me to execute thus far! If you think you are good at planks, try this and I guarantee you will think twice! Now onto the description....For this exercise, begin sitting on your bottom with your legs straight. Bring your palms a few inches behind you, fingertips facing the toes. Press into your feet and lift your bottom off the ground. Try to keep your body in one diagonal line. You can also do this exercise on your elbows if it bothers your wrists. Alternate between lifting your right leg up and then your left. Move with control, making the movements slow and steady, and keeping the hips lifted. This exercise targets your obliques, and by adding a leg lift it targets your lower abs as well. #coachnoychallenge #novemberpains #fitness #progressnotperfection #idothisforme #hashtagahashtag

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@mzlexij Day 26: Crunch and Extend For this exercise, start with your knees in, as you crunch your torso up and bringing your shoulders off the ground, extend your legs at an angle that way you are engaging your entire core. Repeat this exercise for as long as your abs can take it. Abs on fire 🔥 🔥🔥🔥#coachnoychallenge #novemberpains #fitness #progressnotperfection #idothisforme #hashtagahashtag

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@mzlexij This is one of my favorite exercises. Day 25: Star Fish 🐟Crunch For this exercise, lay flat on your back. Extend your arms over your head and spread your legs out so that your body forms an "X" on the ground.�Simultaneously lift one arm and the opposing leg, reaching across and touching your fingers to your ankle. Exhale during the crunch. Keep the arm and leg not being used on the ground. Inhale and slowly lower back to staring position. Repeat the motion using the opposite arm and leg. This exercise targets your entire abdominal region. Give it a try 😊😊😊 #coachnoychallenge #novemberpains #fitness #progressnotperfection #idothisforme #hashtagahashtag

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@mzlexij Day 24: Plank with a dumbbell drag For this exercise, get into a plank position with a dumbbell on the outside of your left arm. Pick up the weight with your right and drag it to your right side while keeping your torso straight. Then, grab the weight with your left and drag it to your left side, that is one rep. This exercise works your core, especially your obliques. Give it a try. #coachnoychallenge #novemberpains #fitness #progressnotperfection #idothisforme #hashtagahashtag

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@Day 23: Side Plank with crunches For this exercise, begin in a side elbow plank with your left elbow down and your right hand behind your head. Keeping your torso stable and your waist lifted, bring your right leg up toward your shoulder to lightly tap your right elbow. Lengthen your right leg back to the starting position to complete one rep. Proud of myself didn't think I could do this exercise and I proved myself wrong! 😊😊😊😊#coachnoychallenge #novemberpains #fitness #progressnotperfection #idothisforme #hashtagahashtag