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   Click2call the keighley gym  01535606867   

FREE MONTH WOMEN'S GYM CLASSES KEIGHLEY!


2017 PLANK CHALLENGE
DAY29: Chickenduckwomen 4.50


Try to do all at once. If needing rest  no more than ten seconds
+ stop the clock at each rest before continuing. 

Day 1: 10 seconds 
Add 10 seconds a day
30 days

5 minute plank on the last day with rests or without *Yearly Progress - record how many rests you needed for the last 5 minute round and try to beat that next time. 


BEGINNERS ALTERNATIVE   

If you can not do a toe plank do  a Kneeling plank 
If this still hurts your back then the superman counting raises instead of seconds. 

ADVANCED 1:Plank on a fitball

ADVANCED 2
Moving Twist plank from side to side 

PRESS PLAY AND PLANK!

1# 10 timer 10 seconds
#2KennyPrice 20 seconds
#3 Harlem Shake 30 seconds
#4 
Agelaps  40 seconds
#5 Banana Song 50 seconds
#6 Simpsons 
1 Minute!
#7 Syllables 1min 10 
#8 Mosh Pit  
1min 20 
#9 Aids 1min30
#10 Big Bang 100 seconds!
#11 Dr Zeus 1min 50
#12 SKFLEADocious 2.00
#13 what is love 2.10
#14 Bacon 2.20
#14 Justdoit 2.20 (alt)
#15 Perfect balls 2.30
#15 GrifinsFirstKiss 2.30 (alt)
#16 RoundTheworld 2.40
#17 BeatsInTheoven 2.50 
#18 house of disco 3.00
#19 Brian 3.10
#20 Mantaray 3.20
#20 Silence 3.20 (alt)
#21 DJfrommars 3.30
10 Track Countdown!
#22 
Draw 3.40 
#23 Wheely 
3.50 
#24 Frozen 4 minutes
1minute to go!
#24 Seaguls 4 minutes (alt)
#25 Coldplay 4.10
#26 Beathoven 4.20
#27 uptown funk 4.30
#28 Aeroblast plank track 4.40
#29 Chickenduckwomen 4.50
****#30 STARWARS 5 MINUTES****
BONUS ALT 5MINS
CantDanceWillDance
Mario Victory Lap 

PERSONAL TRAINER TIMED FOR HALL OF FAME 
(3 ATTEMPTS)


BONUS PSYCHOLOGICAL CHALLENGE
 
Bed By the window 4.57

***
2017 HALL OF FAME***
?
***2016 HALL OF FAME***
Lesley
Vicky
Saf
Rehan 
Becky
Aneta 

Coping with bad days 
finding success with flexible targets
If you can't see daily progress aim for weekly time spent planking or monthly - a virus or a bad night sleep might set you back but you can still meet longer term targets with flexible goal setting. 

Gym keighley gym women's fitness classes

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KBC9 Women's Gym in Keighley, Ingrow, Keighley Business Centre gym, First Floor BD211SY Phone 01535606867 mobile 07817499317 hours 6am -11pm 7 days a week - email info@kbc9.co.uk 
Ingrow, Keighley, Oxenhope, Oakworth, Haworth, Bingley, Skipton, Silsden, Crossflats, Cononley, Utley, Riddlesden, Ilkley, Baildon, Shipley, Bradford

No classes Christmas day & Easter bank holiday

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