Master the Muscle May Workout Challenge

Friday May 1

5 Skater Lunges

5 Squat Jumps

5 Mountain Climbers

Saturday May 2

5 Lunge Kicks

5 Burpees

5 Plank Jacks

Sunday May 3

10 Skater Lunges

10 Squat Jumps

10 Mountain Climbers

Monday May 4

10 Lunge Kicks

10 Burpees

10 Plank Jacks

Tuesday May 5

15 Skater Lunges

15 Squat Jumps

15 Mountain Climbers

Wednesday May 6

15 Lunge Kicks

15 Burpees

15 Plank Jacks

Thursday May 7

20 Skater Lunges

20 Squat Jumps

20 Mountain Climbers

Friday May 8

20 Lunge Kicks

20 Burpees

20 Plank Jacks

Saturday May 9

25 Skater Lunges

25 Squat Jumps

25 Mountain Climbers

Sunday May 10

25 Lunge Kicks

25 Burpees

25 Plank Jacks

Monday May 11

30 Skater Lunges

30 Squat Jumps

30 Mountain Climbers

Tuesday May 12

30 Lunge Kicks

30 Burpees

30 Plank Jacks

Wednesday May 13

35 Skater Lunges

35 Squat Jumps

35 Mountain Climbers

Thursday May 14

35 Lunge Kicks

35 Burpees

35 Plank Jacks

Friday May 15

40 Skater Lunges

40 Squat Jumps

40 Mountain Climbers

Saturday May 16

40 Lunge Kicks

40 Burpees

40 Plank Jacks

Sunday May 17

45 Skater Lunges

45 Squat Jumps

45 Mountain Climbers

Monday May 18

45 Lunge Kicks

45 Burpees

45 Plank Jacks

Tuesday May 19

50 Skater Lunges

50 Squat Jumps

50 Mountain Climbers

Wednesday May 20

50 Lunge Kicks

50 Burpees

50 Plank Jacks

Thursday May 21

55 Skater Lunges

55 Squat Jumps

55 Mountain Climbers

Friday May 22

55 Lunge Kicks

55 Burpees

55 Plank Jacks

Saturday May 23

60 Skater Lunges

60 Squat Jumps

60 Mountain Climbers

Sunday May 24

60 Lunge Kicks

60 Burpees

60 Plank Jacks

Monday May 25

65 Skater Lunges

65 Squat Jumps

65 Mountain Climbers

Tuesday May 26

65 Lunge Kicks

65 Burpees

65 Plank Jacks

Wednesday May 27

70 Skater Lunges

70 Squat Jumps

70 Mountain Climbers

Thursday May 28

70 Lunge Kicks

70 Burpees

70 Plank Jacks

Friday May 29

75 Skater Lunges

75 Squat Jumps

75 Mountain Climbers

Saturday May 30

75 Lunge Kicks

75 Burpees

75 Plank Jacks

Sunday May 31

80 Skater Lunges

80 Squat Jumps

80 Mountain Climbers

DEMOS:

Skater Lunges

• Perform a reverse lunge with your back leg slightly at an angle.
• Leap to the side and bring the opposite leg behind you, only tapping your toe to the ground.
• Immediately jump back the other direction and continue alternating until you feel the burn.
• Form check: Keep your knees bent and stay as low as possible to really work your quads.

Squat Jumps

• 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.

Mountain Climbers

• Start the exercise by lying face down on the floor.
• Straighten out your arms and then touch your knees down to the ground or floor.
• Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
• Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
• Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
• After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)

Lunge Kicks

• Stand with feet hip-width apart, arms by sides, elbows bent.
• Lunge forward with left leg while swinging right arm forward and left arm back.
• This completes one rep. Alternate sides.

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.

Plank Jacks

• Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
• Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don’t let your booty rise toward the ceiling.