Social Media Fitness Influencer, make skihlz 7-minute workout video (12 exercises)

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NOTE: Do not wear any apparel with visible logos. Wear shoes with subdued logos.

Promote the 30-day skihlz 7-minute workout challenge to your social media channel! #skihlz

Take a before and after picture with a newspaper (to indicate the date) to show your progress from beginning to end. Jot down your meal plan and journal your experience.

Record yourself doing the following 12 exercises in 7-minutes

https://www.youtube.com/watch?v=xzUU-Gw90YQ&t=26s

everyday for an entire month to the following audio soundtrack:

https://youtu.be/FCDggYhU6co

1. Jumping Jacks
It's a gym classic-but you've gotta move fast! Stand with feet hip-width apart. Jump feet open as you raise arms up to form an X. Jump feet back together as you lower arms to sides.

2. Wall Sit
Stand with back to wall. Walk feet away from wall as you slide back down wall, lowering body until hips, knees, and ankles are at 90-degree angles. Engage core to keep low back pressed against wall.

3. Push-Ups
Start in high plank, wrists under shoulders, core engaged. Lower chest to floor, keeping legs, hips, and back in a straight line. Press into palms to lift back up. For more details on how to do a push-up, click here.

4. Ab Crunches
Lie faceup on floor with knees bent and arms reaching straight out. Press low back into floor and engage core to lift shoulder blades up off the floor and slightly forward.

5. Step-Ups
Stand facing chair (or stool) and lift right foot onto seat. Press into heel of right foot to lift your body weight onto chair, balancing on right leg. Slowly lower back down to floor. Switch legs and repeat. Continue to alternate.

6. Squats
Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hinge at hips then send hips back and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees. Rise and repeat. For more details on how to squat, click here.

7. Triceps Dip
Sit on edge of chair and place hands on edge just outside of hips. Walk feet out a few steps, slide butt off chair, and straighten arms. Bend elbows and lower body until arms are bent at about 90 degrees. Press down into chair to return to starting position.

8. Plank
Place hands directly under shoulders. Engage core and squeeze glutes to stabilize body. Keep neck and spine neutral. Head should be in line with back. Hold position. For more details on how to plank like a pro, click here.

9. High Knees
Stand tall with feet hip width. Engage core and use lower abs to lift and lower one knee at a time as if running in place. Bring knees to same height as hips, thighs parallel to floor, and try not to lean back. Stay on balls of feet and alternate legs as fast as possible.

10. Lunge
Stand tall. Take a big step forward with right leg and lower body until right thigh is parallel to floor and right shin is vertical (don't let knee go past right toe). Press into right heel to drive back up to starting position. Repeat on other side. Continue to alternate legs. For more details, click here.

11. Push-Up With Rotation
Start in high plank and lower body then press back up to perform a push-up. From high plank, shift weight to left arm and rotate body to left side. Hold side plank for one count keeping hips high. Return to starting position, perform push-up, and repeat on right side. Continue to alternate.

12.1. Side Plank -- Left
Lie on left side with legs and feet stacked on top of one another. Lift hips to prop body up on elbow, keeping feet stacked. Press forearm into ground to keep torso and hips in a straight line. Hold.

12.2. Side Plank -- Right
Lie on right side with legs and feet stacked on top of one another. Lift hips to prop body up on elbow, keeping feet stacked. Press forearm into ground to keep torso and hips in a straight line. Hold.

Drink water.

Email video to rauhmel@WHOmentors.com to be uploaded to http://youtube.com/user/whomentorsdotcom channel

SMS text 415-373-6767 to discuss further.