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
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)
——————————–
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.)
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
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
3 sets of 8-10 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
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
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
3 sets of 10 reps
Just finished this workout – feeling great! Perfect way to kickstart my day!
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!
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!
The hand steps killed me too! I did 5, then did a quick kneeling stretch, and then did the other 5.
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.
I did everything except the hip pops – not there yet 🙂
Try doing them from the knees if they come up again in a future workout.
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. 🙂
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.
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!
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 🙂