Thursday, January 22, 2015

Fit & Furious February Workout Challenge

February is nearing and what better way to celebrate than to get fit!
Here is a furious little challenge for the entire month that is sure to whip your entire body into shape.

Fit & Furious February Challenge

Sunday February 1
5 Burpees
5 Mountain Climbers
5 Jumping Jacks

Monday February 2
5 Second Plank
5 Tricep Dips
5 Oblique V-Ups

Tuesday February 3
10 Burpees
10 Mountain Climbers
10 Jumping Jacks

Wednesday February 4
10 Second Plank
10 Tricep Dips
10 Oblique V-Ups

Thursday February 5
15 Burpees
15 Mountain Climbers
15 Jumping Jacks

Friday February 6
15 Second Plank
15 Tricep Dips
15 Oblique V-Ups

Saturday February 7
20 Burpees
20 Mountain Climbers
20 Jumping Jacks

Sunday February 8
20 Second Plank
20 Tricep Dips
20 Oblique V-Ups

Monday February 9
25 Burpees
25 Mountain Climbers
25 Jumping Jacks

Tuesday February 10
25 Second Plank
25 Tricep Dips
25 Oblique V-Ups

Wednesday February 11
30 Burpees
30 Mountain Climbers
30 Jumping Jacks

Thursday February 12
30 Second Plank
30 Tricep Dips
30 Oblique V-Ups

Friday February 13
35 Burpees
35 Mountain Climbers
35 Jumping Jacks

Saturday February 14
35 Second Plank
35 Tricep Dips
35 Oblique V-Ups

Sunday February 15
40 Burpees
40 Mountain Climbers
40 Jumping Jacks

Monday February 16
40 Second Plank
40 Tricep Dips
40 Oblique V-Ups

Tuesday February 17
45 Burpees
45 Mountain Climbers
45 Jumping Jacks

Wednesday February 18
45 Second Plank
45 Tricep Dips
45 Oblique V-Ups

Thursday February 19
50 Burpees
50 Mountain Climbers
50 Jumping Jacks

Friday February 20
50 Second Plank
50 Tricep Dips
50 Oblique V-Ups

Saturday February 21
55 Burpees
55 Mountain Climbers
55 Jumping Jacks

Sunday February 22
55 Second Plank
55 Tricep Dips
55 Oblique V-Ups

Monday February 23
60 Burpees
60 Mountain Climbers
60 Jumping Jacks

Tuesday February 24
60 Second Plank
60 Tricep Dips
60 Oblique V-Ups

Wednesday February 25
65 Burpees
65 Mountain Climbers
65 Jumping Jacks

Thursday February 26
65 Second Plank
65 Tricep Dips
65 Oblique V-Ups

Friday February 27
70 Burpees
70 Mountain Climbers
70 Jumping Jacks

Saturday February 28
70 Second Plank
70 Tricep Dips
70 Oblique V-Ups

Oblique V-ups:
  • Lie on your left side, legs angled 30 degrees from your hips.
  • Rest your left arm on the floor and put your right hand behind your head
  • Lift your straight legs off the floor, bringing your torso toward your legs
  • Slowly return to start. That's one rep.
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)
Jumping Jacks:
  • Assume an erect position, with feet together and arms at your side. Slightly bend your knees, and propel yourself a few inches into the air. While in air, bring your legs out to the side about shoulder width or slightly wider.
  • As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement. Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent
  • 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.
  • Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank. Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders. Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
  • Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
  • Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
  • Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.
Tricep Dips:
  • Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you.
  • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
  • Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

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