31 Day of Fitness Challenge
Welcome to The Challenge! The goal of this challenge is to consciously fit movement and exercise into your day despite the circumstances. These exercises can be done at home, in the office, at a friend’s house, in a public restroom or outside. Get committed and creative. The Reps represent your total goal for the day. You may fit that goal in all at one time or during multiple “mini work-outs” throughout the day. Some of you may choose to fit more exercise into your day or combine moves from 3 or more days for a great circuit workout! For accountability and to support others, please join us on Facebook and check in daily!
DEC.
Exercise
Goal
Description http://youtu.be/7igXdzUO8LU
1
Squats
50/100
2
Push-ups
50/70
3
Lunges
50/70
4
Jumping Jacks
400/800
5
Plank on Elbows
4 Min/8 Min
6
Squat and Overhead Press
50/125
7
Tricep Raises
30/60
http://youtu.be/Bd6zusxo11c
http://youtu.be/9QqeQ2L1teM
http://youtu.be/J7GW7uKvOBM
http://youtu.be/UdajTDtMOM0
http://youtu.be/TRmFIvoJaz4
http://youtu.be/7Iej2RU92xc
http://youtu.be/Zdaf9VzMQNE
8
Circuit Workout
10/20 Min
9
Buns of Steel
100/200
10
Squat Kicks
100/200
http://youtu.be/5mlcCmeQiJ0
11
Twisting Abs
100/200
http://youtu.be/BjYYlqVE0T0
12
Push-ups
60/80
http://youtu.be/L0JrUHR7Je0
13
Walking Lunges
60/100
http://youtu.be/JdkxAVEqezU
14
Side Kicks
100/200
15
Circuit Workout
10/20 Min
http://youtu.be/h-u0WT_AEoc
http://youtu.be/8EfhEHXNDyw
http://youtu.be/8EfhEHXNDyw
http://youtu.be/I8y9iiw1JTs
16
Calve Raises
40
17
Twisting Knee Ups
100/200
18
Wall Sits
2 Min/ 5 Min
19
Slow and Fast Pushups
70/100
20
One legged Squats
40/80 each leg
http://youtu.be/dL-qwiQdGGc
21
Sit-ups
100 and 200
http://youtu.be/fv9Wsrx9BxA
22
Circuit
30 Min
23
Your Choices
http://youtu.be/s3Daje0LOVY
http://youtu.be/oOiSkvZlqW8
http://youtu.be/9mdyf4CQhi0
http://youtu.be/0rRbOjw1N3w
http://youtu.be/0rRbOjw1N3w
http://youtu.be/qT1bsE94z44
24
Dips
50/100
25
Back Extensions
30 /60 5 sec
26
Front and Back Kicks
100/200
27
Push-up/Squat
100/200
28
Plank (High and Low)
2 Min/4 Min
29
Your Choice
Share with the online community!
30
Your Choice
Share with the online community!
31
Your Choice
Share with the online community!
http://youtu.be/ZaRkXS-bkAA
http://youtu.be/CdSlN8JYjYQ
http://youtu.be/PDruAZMXuCA
http://youtu.be/W6MrisN80yU
DEC.
Exercise
Goal
Description http://youtu.be/7igXdzUO8LU
1
Squats
50/100
2
Push-ups
50/70
3
Lunges
50/70
4
Jumping Jacks
400/800
5
Plank on Elbows
4 Min/8 Min
6
Squat and Overhead Press
50/125
7
Tricep Raises
30/60
http://youtu.be/Bd6zusxo11c
http://youtu.be/9QqeQ2L1teM
http://youtu.be/J7GW7uKvOBM
http://youtu.be/UdajTDtMOM0
http://youtu.be/TRmFIvoJaz4
http://youtu.be/7Iej2RU92xc
http://youtu.be/Zdaf9VzMQNE
8
Circuit Workout
10/20 Min
9
Buns of Steel
100/200
10
Squat Kicks
100/200
http://youtu.be/5mlcCmeQiJ0
11
Twisting Abs
100/200
http://youtu.be/BjYYlqVE0T0
12
Push-ups
60/80
http://youtu.be/L0JrUHR7Je0
13
Walking Lunges
60/100
http://youtu.be/JdkxAVEqezU
14
Side Kicks
100/200
15
Circuit Workout
10/20 Min
http://youtu.be/h-u0WT_AEoc
http://youtu.be/8EfhEHXNDyw
http://youtu.be/8EfhEHXNDyw
http://youtu.be/I8y9iiw1JTs
16
Calve Raises
40
17
Twisting Knee Ups
100/200
18
Wall Sits
2 Min/ 5 Min
19
Slow and Fast Pushups
70/100
20
One legged Squats
40/80 each leg
http://youtu.be/dL-qwiQdGGc
21
Sit-ups
100 and 200
http://youtu.be/fv9Wsrx9BxA
22
Circuit
30 Min
23
Your Choices
http://youtu.be/s3Daje0LOVY
http://youtu.be/oOiSkvZlqW8
http://youtu.be/9mdyf4CQhi0
http://youtu.be/0rRbOjw1N3w
http://youtu.be/0rRbOjw1N3w
http://youtu.be/qT1bsE94z44
24
Dips
50/100
25
Back Extensions
30 /60 5 sec
26
Front and Back Kicks
100/200
27
Push-up/Squat
100/200
28
Plank (High and Low)
2 Min/4 Min
29
Your Choice
Share with the online community!
30
Your Choice
Share with the online community!
31
Your Choice
Share with the online community!
http://youtu.be/ZaRkXS-bkAA
http://youtu.be/CdSlN8JYjYQ
http://youtu.be/PDruAZMXuCA
http://youtu.be/W6MrisN80yU
