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Sunday March 1
5 Calf Raises
5 Tricep Dips
5 Push Ups
Monday March 2
5 Walking Lunges
5 Squats
5 Leg Raises
Tuesday March 3
5 Second Plank
5 Second Glute Bridge
5 Burpees
Wednesday March 4
10 Calf Raises
10 Tricep Dips
10 Push Ups
Thursday March 5
10 Walking Lunges
10 Squats
10 Leg Raises
Friday March 6
10 Second Plank
10 Second Glute Bridge
10 Burpees
Saturday March 7
15 Calf Raises
15 Tricep Dips
15 Push Ups
Sunday March 8
15 Walking Lunges
15 Squats
15 Leg Raises
Monday March 9
15 Second Plank
15 Second Glute Bridge
15 Burpees
Tuesday March 10
20 Calf Raises
20 Tricep Dips
20 Push Ups
Wednesday March 11
20 Walking Lunges
20 Squats
20 Leg Raises
Thursday March 12
20 Second Plank
20 Second Glute Bridge
20 Burpees
Friday March 13
25 Calf Raises
25 Tricep Dips
25 Push Ups
Saturday March 14
25 Walking Lunges
25 Squats
25 Leg Raises
Sunday March 15
25 Second Plank
25 Second Glute Bridges
25 Burpees
Monday March 16
30 Calf Raises
30 Tricep Dips
30 Push Ups
Tuesday March 17
30 Walking Lunges
30 Squats
30 Leg Raises
Wednesday March 18
30 Second Plank
30 Second Glute Bridge
30 Burpees
Thursday March 19
35 Calf Raises
35 Tricep Dips
35 Push Ups
Friday March 20
35 Walking Lunges
35 Squats
35 Leg Raises
Saturday March 21
35 Second Plank
35 Second Glute Bridge
35 Burpees
Sunday March 22
40 Calf Raises
40 Tricep Dips
40 Push Ups
Monday March 23
40 Walking Lunges
40 Squats
40 Leg Raises
Tuesday March 24
40 Second Plank
40 Second Glute Bridge
40 Burpees
Wednesday March 25
45 Calf Raises
45 Tricep Dips
45 Push Ups
Thursday March 26
45 Walking Lunges
45 Squats
45 Leg Raises
Friday March 27
45 Second Plank
45 Second Glute Bridge
45 Burpees
Saturday March 28
50 Calf Raises
50 Tricep Dips
50 Push Ups
Sunday March 29
50 Walking Lunges
50 Squats
50 Leg Raises
Monday March 30
50 Second Plank
50 Second Glute Bridge
50 Burpees
Tuesday March 31
55 Calf Raises
55 Tricep Dips
55 Push Ups
Option #1
Option #2
DEMOS:
Calf Raises
- Position toes and balls of feet on calf block or elevation with heels and arches extending off.
- Place hand or hands on support for balance.
- Lift one leg to rear by bending knee.
- Raise heel by extending ankle as high as possible.
- Lower heel by bending ankle until calf is stretched.
- Repeat. Continue with opposite leg.
Tricep Dips
- Sit on the edge of a chair with your feet positioned together.
- Place your hands in the edge of the edge with your knuckles facing out.
- When you do the dips, don’t flex your arms to more than 90 degrees.
- Keep your abs and butt tensed during the exercise.
- Slowly lower yourself and then push back up again.
- Breathe in as you go down and out when you push away.
Push Ups
- Get into a plank position with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral. In other words, flat as a… plank (ah, now we get it!)
- Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. (Note: Some experts say a push-up isn’t a push-up unless the chest actually grazes the ground). Don’t let the butt dip or stick out at any point during the move; the body should remain flat from head to toe all the way through the movement. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position.
- Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground (pow!). That’s one!
Walking Lunges
- Step forward with first leg. Land on heel then forefoot.
- Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
- Stand on forward leg with assistance of rear leg.
- Lunge forward with opposite leg.
- Repeat by alternating lunge with opposite legs.
Squats
- Stand with your feet shoulder width apart. You can place your hands behind your head. …
- Begin the movement by flexing your knees and hips, sitting back with your hips.
- Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position.
Leg Raises
- Lie flat on your back with your legs stretched out in front of you. If you feel uncomfortable, try lying on carpet or on a yoga mat. If you have back problems, fold a towel and put it under the curve of your back, just above your hips. Keep your hands flat down on the ground.
- Bend your legs and raise them, keeping your toes pointed. Your thighs should be perpendicular to your body, while your shins are parallel.
- Straighten your legs so that they’re pointed at the ceiling. Keep your toes pointed. For a harder workout, skip Step 2 and slowly raise your legs to the ceiling without bending them.
- Slowly lower your legs to about an inch off the floor. Don’t just let gravity work for your – make sure you’re in control. If the exercise feels too easy, try to lower more slowly.
- Slowly raise your legs back up to the ceiling.
Plank
- Assume a modified push-up position with your elbows bent 90 degrees and both forearms resting on the floor.
- Position your elbows directly underneath your shoulders and look straight toward the floor.
- Your body should form a perfectly straight line from the crown of your head to your heels.
Bridge
- Lie faceup on the floor with your knees bent and your feet flat on the floor.
- Raise your hips so your body forms as straight line from your shoulders to your knees.
- Pause in the up position, then lower your body back to the starting position.
Burpees:
- Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
- Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
- Lower your chest to do a push-up. Bring your chest back up.
- Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
- Repeat.
For a free diet plan to accompany this workout, click the image below:
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