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