Wednesday, November 19, 2014

Train Dirty December Monthly Challenge

Put down the forks and get dirty for the month of December! Here is a month long holiday challenge to keep you ahead of the game and accountable all throughout this cold winter month.

Train Dirty December Monthly Challenge

Monday December 1:
5 Sumo Squats
5 Russian Twists
5 Plank Punches

Tuesday December 2:
5 V-Ups
5 Squat Jumps
5 Burpees

Wednesday December 3:
10 Sumo Squats
10 Russian Twists
10 Plank Punches

Thursday December 4:
10 V-Ups
10 Squat Jumps
10  Burpees

FridayBurpees December 5:
15 Sumo Squats
15 Russian Twists
15 Plank Punches

Saturday December 6:
15 V-Ups
15 Squat Jumps
15 Burpees

Sunday December 7:
20 Sumo Squats
20 Russian Twists
20 Plank Punches

Monday December 8:
20 V-Ups
20 Squat Jumps
20 Burpees

Tuesday December 9:
25 Sumo Squats
25 Russian Twists
25 Plank Punches

Wednesday December 10:
25 V-Ups
25 Squat Jumps
25 Burpees

Thursday December 11:
30 Sumo Squats
30 Russian Twists
30 Plank Punches

Friday December 12:
30 V-Ups
30 Squat Jumps
30 Burpees

Saturday December 13:
35 Sumo Squats
35 Russian Twists
35 Plank Punches

Sunday December 14:
35 V-Ups
35 Squat Jumps
35 Burpees

Monday December 15:
40 Sumo Squats
40 Russian Twists
40 Plank Punches

Tuesday December 16:
40 V-Ups
40 Squat Jumps
40 Burpees

Wednesday December 17:
45 Sumo Squats
45 Russian Twists
45 Plank Punches

Thursday December 18:
45 V-Ups
45 Squat Jumps
45 Burpees

Friday December 19:
50 Sumo Squats
50 Russian Twists
50 Plank Punches

Saturday December 20:
50 V-Ups
50 Squat Jumps
50  Burpees

Sunday December 21:
55 Sumo Squats
55 Russian Twists
55 Plank Punches

Monday December 22:
55 V-Ups
55 Squat Jumps
55 Burpees

Tuesday December 23:
60 Sumo Squats
60 Russian Twists
60 Plank Punches

Wednesday December 24:
60 V-Ups
60 Squat Jumps
60 Burpees

Thursday December 25:
65 Sumo Squats
65 Russian Twists
65 Plank Punches

Friday December 26:
65 V-Ups
65 Squat Jumps
65 Burpees

Saturday December 27:
70 Sumo Squats
70 Russian Twists
70 Plank Punches

Sunday December 28:
70 V-Ups
70 Squat Jumps
70 Burpees

Monday December 29:
75 Sumo Squats
75 Russian Twists
75 Plank Punches

Tuesday December 30:
75 V-Ups
75 Squat Jumps
75 Burpees

Wednesday December 31:
80 Sumo Squats
80 Russian Twists
80 Plank Punches

Sumo Squats
  • Stand with your feet wider than hip-width apart, toes slightly turned out, holding a medicine ball in front of your chest.
  • Squat down as low as you can, keeping your heels on the ground and your back straight.
  • Press back up to standing. That's one rep.
Russian Twists
  • Sit on the ground with your knees bent and your heels about a foot from your butt.
  • Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
  • Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
  • Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.
  • Lie on a flat surface with your lower back curvature pressed against the surface. Hold on to a fixed and sturdy object behind you (such as one of the beams from a squat rack) or you can just have your arms by your side with the palms facing the floor. Your feet should be straight in front of you and the upper torso should be aligned with the arms behind you holding on to the fixed object.
  • Raise your legs to where they are off the floor. This will be your starting position.
  • Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
  • Go back slowly to the starting position as you breathe in.
Squat Jumps
  • Stand with your feet shoulder-width apart, arms hanging at your sides.
  • Squat down until your knees are bent about 90 degrees.
  •  Immediately swing your arms overhead and jump upward as high as you can.
  • As you land, gently bend your knees and sink back down into the squat position.
Plank Punches
  • Begin in high plank position. Your shoulders, arms and wrists should be in line with one another and make sure your back is flat. Focus on engaging your core and glutes.
  • Raise your left arm and punch forward, extending your arm straight out as you punch. Motion is slow and controlled; core is to remain engaged throughout the entire exercise, as this will also assist in maintaining your balance (it will minimise tipping as you extend your arms for each punch).
  • Lower your left arm to the starting position, arms and wrists in line with one another again. Raise your right arm and punch forward as you did with your left.
  • Repeat, alternating between right- and left-arm punches. Make sure core is tight throughout the entire exercise. Alternate arms.
  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  • Repeat.

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