JANUARY FITNESS CHALLENGE

Every month we'll post new fitness challenges to you to take part in. Join the rest of the Empire Fitness family on Facebook to keep up with how people are doing or changing the workouts up to challenge themselves even more.

DAY 1

10  Lunges (ea. leg)

10  Leg raises

10  Sec. wall sit

15  Squats

15  Calf raises

20  Jumping jacks

DAY 2

05  Crunches

05  Bridges

10  Mountain climbers

10  Sec. plank

15  Sit-ups

DAY 3

10  Scissors

10  Bicycles

10  Sec. boat

15  Sec. superman

20  Two touches

DAY 4

05  Push-ups

05  Tricep dips

10  Sec. arm circles

15  Sec. plank

15  1/2 cobras

DAY 5

Rest Day

DAY 6

10  Sec. sunbird

10  Sec. shoulder stand

10  Sec. incline plank

15  Sec. plank

15  High lunges (ea. leg)

DAY 7

15  Roll-ups

10  Crisscross

15  Sec. slide plank

15  Side twists

15  Frog crunch

15  Reverse crunch

DAY 8

15  Lunges (ea. leg)

15  Leg raises

15  Sec. wall sit

20  Squats

30  Jumping jacks

DAY 9

Rest Day

DAY 10

10  Bridges

10  Crunches

15  Mountain climbers

15  Sec. plank

20  Sit-ups

DAY 11

Cardio:

YouTube Kickboxing workout.

DAY 12

Rest Day

DAY 13

15  Bicycles

15  Scissors

15  Sec. boat

15  Sec. superman

20  Two touches

DAY 14

10  Push-ups

10  Tricep dips

15  Sec. arm circles

20  Sec. plank

20  1/2 cobras

DAY 15

15  Roll-ups

15  Crisscross

15  Sec. side plank

20  Reverse crunches

20  Sec. Wall sit

DAY 16

Cardio:

30 - 45 mins. walking or biking outside or on machine.

DAY 17

15  Sec. sunbird

15  Sec. shoulder stand

15  Sec. incline plank

20  High lunges (ea. leg)

DAY 18

Rest Day

DAY 19

20  Lunges (ea. leg)

20  Leg raises

20  Sec. wall sits

25  Squats

20  Calf raises

DAY 20

15  Bridges

15  Crunches

20  Mountain climbers

25  Sec. plank

25  Sit-ups

DAY 21

15  Bridges

20  Sec. boat

20  Scissors

20  Sec. superman

40  Jumping Jacks

DAY 22

25  Sec. plank

15  Push-ups

15  Tricep dips

25  Toe touches

20  Sec. arm circles

DAY 23

Rest Day

DAY 24

20  Cobras

20  Sec. sunbird

20  Sec. shoulder stand

20  Sec. incline plank

25  High lunges (ea. leg)

DAY 25

Cario:

YouTube cardio workout.

DAY 26

20  Roll-ups

20  Crisscross

20  Side twists

20  Frog crunches

20  Sec. side plank

DAY 27

30  Lunges (ea. leg)

30  Leg raises

30  Sec. wall sit

30  Squats

30  Calf raises

DAY 28

30  Bridges

25  Crunches

30  Mountain climbers

30  Sit-ups

40  Sec. plank

DAY 29

30  Bicycles

30  Scissors

25  Push-ups

30  Toe touches

30  Tricep dips

DAY 30

Rest Day

PERSONAL TRAINING - CORPORATE FITNESS - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - CORE STRENGTH - POSTURE CORRECTION - CARDIO FITNESS

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© 2021 by DARRYL HAMILTON. Owner of Empire Fitness LLC