Since a LOT of people inevitably choose January 1 as "THE DAY" they are finally going to commit to their health, "this year", I decided I would help those, who wish to help themselves, by providing daily challenges for the entire month! Thats 31 challenges to build/kickstart your fitness efforts for 2012!
Yes... if you follow me on TWITTER you've been getting them, so far...
Anywho, here's what you missed, if you aren't on the timelines...
WEEK ONE
- Jan 1
- 200 jumping jacks
- 100 body weight squats
- 60 dips - DEMO
- 50 pushups (knee ones are ok)
- 500 crunches
- Jan 2
- 200 lunges (2 feet = 1 rep)
- 50 pushups
- 5mins (total) plank
- 200 scissor legs (2legs = 1rep)
- Jan 3
- 150 pop-squats (as you come up from the squat, come onto your toes, or get a lil straight-leg air - 50 each position: close, neutral, wide)
- 50 tuck jumps (as you jump lift the knees to the chest)
- 100 plank jacks (plank position, feet move together & apart, like a jumping jack)
- 60 side tricep rises (30 per side; semi-prone position push up by the palm of your hand)
- Jan 4
- 25 sphinx push-ups
- 300 bicycle crunches (2 side = 1 rep)
- 250 mountain climbers ("plank run"; 2 legs = 1rep)
- 200 bodyweight Ass to Grass squats (break 90degrees & get that booty LOW!)
- Jan 5
- 50 Jack-knives (abs)
- 100 switch lunge hops (2 sides= 1rep)
- 10 > 1 Burpee countdown (push-up optional; do 10rep 15s rest, then 9rep 15s rest etc) OR 50 burpees
- Jan 6
- 10 5-point Push-ups ("star pushups") - DEMO
- 50 Front-Back LeapFrogs
- 60 dips
- 100 switch kicks (2 legs = 1 rep)
- Jan 7
- Jan 8
- 1000 Mountain climbers (2 legs = 1 rep)
- there are a few options here: 1000 straight, 2x500, 4x250, 10x100, 20x50 OR you can do 1min intervals (with 15s rest) at max reps, until all are complete
I Will post WEEK TWO next Sunday - please comment & let me know if you need demos for any of the other exercises.
Good Luck & Have FUN!
Mia
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