30 Day Challenge: Day 1

WELCOME to day 1 of this 30 day challenge. In the next 30 days, I hope you dig a little deeper, pay a little closer attention and most of all, have a little fun doing something outside your usual routine!!
 
HERE. WE. GO……………
 
Warm-up #1 
10 Jumping Jacks
10 Frankenstein Walks (walking hamstring stretch)
10 Jumping Jacks
10 Walking Quad Stretches
10 Jumping Jacks
10 Walking Knee Hug Stretches

10 Jumping Jacks- arms in front
10 Fwd/Back Hand Steps (pushup position, step hands up, up, back, back)
10 Jumping Jacks- arms in front
10 Side/Side Hand steps (pushup position, step hands out, out, in, in)
10 Jumping Jacks- arms in front
10 Pushups (modify if necessary)

 
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Bench Press – Warm-up with light weights for 2 sets of 10 first.
3 sets of 8 reps (increase weight each set, unless you cannot complete 8 reps. You know you’re at the right weight if reps 6, 7 and 8 are very difficult. If you don’t have access to a gym, you can do pushups. Again, pushups should be at a level where the last few reps are difficult. So for some of you that might be 8 pushups and others that might be 15. Rest 2 minutes between sets.)
 
Chin-ups (*assisted if necessary)
3 sets of 6-10 reps
(*assisted chin-ups can be done on an assisted machine, with a large band under your knee, or even at an angle shown here in this video. If you don’t have access to a chin-up bar or can’t do assisted chins yet, lat pulldowns are a good alternative. Increase the weight enough so the last few reps are tough.)
 
Shoulder Press (barbell or dumbbells)
3 sets of 8-10 reps
 
Face Pulls (with machine or resistance band or a suspension trainer)
3 sets of 15-20 reps
 
Bicep Curls and Tricep Extensions (can be done with barbells, dumbbells, bands or suspension trainer)- alternate these two exercises back and forth
3 sets of 15 reps
 
Jack-knife Abs (lying on back, jack-knife your body up so your hands touch your feet… only your butt should be on the ground at the top)
3 sets of 15 reps
Side Plank Hip Pop-ups (as pictured here, keep body in straight line and push your hip down and up)
3 sets of 10 reps
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Julia Ladewski

About Julia Ladewski

11 Responses to “30 Day Challenge: Day 1”

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  1. Myra says:

    Just finished this workout – feeling great! Perfect way to kickstart my day!

  2. Julia says:

    I can’t wait to get started tomorrow. This is exactly the change I needed in my workout regimen to get out of my rut!

  3. Natalie says:

    Just finished this! I did a three mile jog/walk then finished off with this and I feel great! I really loved learning the new exercises in the warmup, those hand steps killed me. Can’t wait to see what’s in store for tomorrow!

  4. Kim says:

    Did it this morning ! Thank you for your work putting this together – I don’t really have any weight to lose – just looking to get stronger and try a different program structure. I really liked the warm up.

  5. Bella says:

    I did everything except the hip pops – not there yet 🙂

  6. Cyndie says:

    I did this workout in two parts – this morning I did the part from the newsletter, and this evening I saw that there was more to the workout and did the rest. 🙂

  7. Melissa says:

    Great workout! I did everything except for the biceps/triceps because I get pain and sticking in my right elbow every time I isolate my triceps, and I don’t want to accentuate the imbalance between my tris/bis so I don’t isolate biceps either.

  8. Sylvia says:

    Finished at 10:30, did face pulls for the first time and LOVED IT. Really was a challenge for me, but I didnt give up!

  9. Patricia says:

    Hello everyone!!!

    I am joining you all a little bit late but I supposed that doesn’t matter right? 🙂

    I finished Day #1 just now and I feel great!

    We can do this 🙂

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