WINTER CHALLENGE
DECEMBER 1-31, 2016
Get Fit ONE day at a Time! Keep on moving!!!
How it works:
• Do each day of exercises given.
• Receive 1 point if you complete 1 set of the exercises each day.
• Receive 2 points if you complete 2 sets of the exercises each day.
• Receive 3 points if you complete 3 sets of the exercises each day.
• You can do the exercises on a bosu or stability ball as a variation or challenge.
• Receive 5 points each day if you do 40 min or more of cardio (bike, elliptical, running, rowing, walking, swimming, skiing, snowshoeing, etc.)
• At the end of each week, add up all your points you earned and total them up.
•
At the end of the month, calculate the total of points and turn in your total to Mikki Showers ().
1
10 pushups
10 squats
10 sit ups
10 step ups / 2
25 jumping jacks
25 high knees
25 crunches / 3
15 squats
20 forward lunges
25 crunches
4
15 step ups each side
15 push ups
30 sec of plank / 5
REST & eat healthy / 6
20 reverse lunge
20 squats
15 push ups / 7
25 jumping jacks
25 crunches
30 sec of plank / 8
20 side lunges each
20 squats
15 pushups
15 sit ups / 9
25 squats
15 shoulder press
15 tricep dips
30 crunches / 10
LOTS OF STEPS
20 step ups each side
20 skaters
30 high knees
30 jumping jacks
30 mountain climbers
11
REST & eat healthy / 12
LOTS OF STRENGTH
30 lunges
25 push ups
20 bicep curls
25 squats / 13
20 sit ups
30 crunches
45 sec of plank & side plank / 14
******
Attend a fitness class at the rec or 45 mins of moving with 15 mins of strength moves / 15
50 jumping jacks
30 squats
20 push ups
25 side lunges each / 16
20 shoulder press
25 tricep dips
30 push ups
30 step ups
40 crunches / 17
REST & eat healthy
18
LOTS OF CARDIO
50 jumping jacks
15 burpees
50 high knees
40 skaters
40 mountain climbers / 19
LOTS OF CORE
50 crunches
45 sec plank
30 sec side plank
30 bicycles
30 toe touches / 20
LOTS OF STRENGTH
50 squats
50 lunges
25 shoulder press
25 bicep curls
25 punches / 21
50 crunches
20 sit ups
30 sec side plank each / 22
40 skaters
10 burpees
30 push ups
50 bicycles / 23
REST & eat healthy / 24
25 - 1 leg squat w/ balance
40 Russian twists w/ wt
50 crunches
1 min plank
25
LOTS OF ARMS
40 tricep dips
30 push ups
30 shoulder press
40 bicep curls
30 punches
50 crunches / 26
30 squats & press
30 deadlifts w/ row
30 side lunge w/ lateral raises
20 burpees
25 jump squats or box jumps / 27
LOTS OF LEGS
60 squats
60 forward lunges
25 jump squats
60 reverse lunges
40 skaters
30 sec side planks / 28
30 pushups w/ row each arm
40 split lunges
50 step ups
25 burpees
1 min of side planks / 29
REST & eat healthy / 30
2 min jump rope
2 min mountain climbers
50 shoulder presses
50 squats
2 min wall sit
50 pushups / 31
YOU DID IT!!
REPEAT ANY DAY OF YOUR CHOICE!!