Muscle Madness March Workout Challenge

Sunday March 1

5 Calf Raises

5 Tricep Dips

5 Push Ups

Monday March 2

5 Walking Lunges

5 Squats

5 Leg Raises

Tuesday March 3

5 Second Plank

5 Second Glute Bridge

5 Burpees

Wednesday March 4

10 Calf Raises

10 Tricep Dips

10 Push Ups

Thursday March 5

10 Walking Lunges

10 Squats

10 Leg Raises

Friday March 6

10 Second Plank

10 Second Glute Bridge

10 Burpees

Saturday March 7

15 Calf Raises

15 Tricep Dips

15 Push Ups

Sunday March 8

15 Walking Lunges

15 Squats

15 Leg Raises

Monday March 9

15 Second Plank

15 Second Glute Bridge

15 Burpees

Tuesday March 10

20 Calf Raises

20 Tricep Dips

20 Push Ups

Wednesday March 11

20 Walking Lunges

20 Squats

20 Leg Raises

Thursday March 12

20 Second Plank

20 Second Glute Bridge

20 Burpees

Friday March 13

25 Calf Raises

25 Tricep Dips

25 Push Ups

Saturday March 14

25 Walking Lunges

25 Squats

25 Leg Raises

Sunday March 15

25 Second Plank

25 Second Glute Bridges

25 Burpees

Monday March 16

30 Calf Raises

30 Tricep Dips

30 Push Ups

Tuesday March 17

30 Walking Lunges

30 Squats

30 Leg Raises

Wednesday March 18

30 Second Plank

30 Second Glute Bridge

30 Burpees

Thursday March 19

35 Calf Raises

35 Tricep Dips

35 Push Ups

Friday March 20

35 Walking Lunges

35 Squats

35 Leg Raises

Saturday March 21

35 Second Plank

35 Second Glute Bridge

35 Burpees

Sunday March 22

40 Calf Raises

40 Tricep Dips

40 Push Ups

Monday March 23

40 Walking Lunges

40 Squats

40 Leg Raises

Tuesday March 24

40 Second Plank

40 Second Glute Bridge

40 Burpees

Wednesday March 25

45 Calf Raises

45 Tricep Dips

45 Push Ups

Thursday March 26

45 Walking Lunges

45 Squats

45 Leg Raises

Friday March 27

45 Second Plank

45 Second Glute Bridge

45 Burpees

Saturday March 28

50 Calf Raises

50 Tricep Dips

50 Push Ups

Sunday March 29

50 Walking Lunges

50 Squats

50 Leg Raises

Monday March 30

50 Second Plank

50 Second Glute Bridge

50 Burpees

Tuesday March 31

55 Calf Raises

55 Tricep Dips

55 Push Ups

 DEMOS:

Calf Raises

• Position toes and balls of feet on calf block or elevation with heels and arches extending off.
• Place hand or hands on support for balance.
• Lift one leg to rear by bending knee.
• Raise heel by extending ankle as high as possible.
• Lower heel by bending ankle until calf is stretched.
• Repeat. Continue with opposite leg.

Tricep Dips

• Sit on the edge of a chair with your feet positioned together.
• Place your hands in the edge of the edge with your knuckles facing out.
• When you do the dips, don’t flex your arms to more than 90 degrees.
• Keep your abs and butt tensed during the exercise.
• Slowly lower yourself and then push back up again.
• Breathe in as you go down and out when you push away.

Push Ups

• Get into a plank position with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral. In other words, flat as a… plank (ah, now we get it!)
• Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. (Note: Some experts say a push-up isn’t a push-up unless the chest actually grazes the ground). Don’t let the butt dip or stick out at any point during the move; the body should remain flat from head to toe all the way through the movement. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position.
• Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground (pow!). That’s one!

Walking Lunges

• Step forward with first leg. Land on heel then forefoot.
• Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
• Stand on forward leg with assistance of rear leg.
• Lunge forward with opposite leg.
• Repeat by alternating lunge with opposite legs.

Squats

• Stand with your feet shoulder width apart. You can place your hands behind your head. ...
• Begin the movement by flexing your knees and hips, sitting back with your hips.
• Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position.

Leg Raises

• Lie flat on your back with your legs stretched out in front of you. If you feel uncomfortable, try lying on carpet or on a yoga mat. If you have back problems, fold a towel and put it under the curve of your back, just above your hips. Keep your hands flat down on the ground.
• Bend your legs and raise them, keeping your toes pointed. Your thighs should be perpendicular to your body, while your shins are parallel.
• Straighten your legs so that they’re pointed at the ceiling. Keep your toes pointed. For a harder workout, skip Step 2 and slowly raise your legs to the ceiling without bending them.
• Slowly lower your legs to about an inch off the floor. Don’t just let gravity work for your – make sure you’re in control. If the exercise feels too easy, try to lower more slowly.
• Slowly raise your legs back up to the ceiling.

Plank

• Assume a modified push-up position with your elbows bent 90 degrees and both forearms resting on the floor.
• Position your elbows directly underneath your shoulders and look straight toward the floor.
• Your body should form a perfectly straight line from the crown of your head to your heels.

Bridge

• Lie faceup on the floor with your knees bent and your feet flat on the floor.
• Raise your hips so your body forms as straight line from your shoulders to your knees.
• Pause in the up position, then lower your body back to the starting position.

Burpees:

• 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.