Skip to main content

January Fitness Challenge

Image
By Rebecca Duerrwaechter
Here is this month's Fitness Challenge! I don't have a shopping list (again) because after some thought I decided it was best to post this challenge without one. You should eat what feels right. Don't deny your body anything just focus on providing fuel for your body especially during this challenge.






Monday 16 January- Leg Day
Straight Leg Squats 10 reps
Left Lunges 10 reps
Right Lunges 10 reps
Wide Leg Squats 10 reps
Shifting Side Lunges 10 reps
Repeat three times


Tuesday 17 January- Cardio
1 mile walk
.5 mile run


Wednesday 18 January - Ab Day
Sit Ups 10 reps
Russian Twists 20 reps
Alternate Heel Touches 20 reps
Plank 20 seconds
Repeat three times


Thursday 19 January - Arm Day
Bicep Curls 10 reps
Lateral Front Raise Circuit 10 reps both/ 10 reps front/ 10 reps lateral
Bent Over Row 10 reps
Push Ups 10 reps
Repeat three times


Friday 20 January- Fitness Class
Aqua Cardio (or preferred fitness group)


Saturday 21 January- Run!
1.2 mile run



Sunday 22 January- Rest
2 mile walk
Yoga


Monday 23 January- Leg Day
Jump Squats 12 reps
Squat + Left Side Kick 12 reps
Squat + Right Side kick 12 reps
Wide Leg Squats 12 reps
Left Lunges 12 reps
Right Lunges 12 reps
Repeat three times


Tuesday 24 January- Cardio
1 mile walk
.75 run


Wednesday 25 January- Ab Day
Sit Ups 12 reps
Left Crunches 12 reps
Right Crunches 12 reps
Plank 25 Seconds
Spider Plank 25 seconds
Repeat three times


Thursday 26 January- Arm Day
Push Ups 12 reps
Bicep Curls 12 reps
Overhead Press 12 reps
Overhead Extensions 12 reps
Repeat three times


Friday 27 January- Fitness Class
Aqua Cardio (or preferred class)


Saturday 28 January- Run!
1.75 Run





Sunday 29 January- Rest
Yoga
2 mile walk


The challenge this month is only two weeks but it should help to get back into the swing of things after the Christmas season. 
Labels:

Comments

Post a Comment

Popular posts from this blog

I Love My Coffee

By Rebecca Duerrwaechter
I love coffee. I don't necessarily NEED to have it. I even stopped drinking it for a while and just had tea but I love the taste of it. I used to drink Starbucks all the time but now I make my coffee at home. When it started to get hot here I stopped drinking my coffee in the morning because hot coffee and hot weather was just too much for me. Then I realized I should just make iced coffee! I have a couple recipes I have been using lately and would love to write them. Some of them are healthy and some of them, not so much. Vanilla Creme: Half Coffee Half 1% milk (or coconut milk) Drops of Vanilla Creme SweetLeaf Stevia Drops  to taste Chocolate Raspberry: Half Coffee Half 1% milk (or coconut milk) Drops of Chocolate Raspberry SweetLeaf Stevia Drops  to taste Iced Mocha Coffee: Half Coffee Half 1% milk (or coconut milk) A couple squirts of Hershey's Sugar Free Chocolate Syrup You can basically make it anyway you want to. I would love to get the flavors of Hazelnut, Pumpkin S...
Post a Comment
Read more

So Many Changes

By Rebecca Duerrwaechter
During my last post I was still doing my externship at a veterinary clinic near me. Since then, I have been hired as a veterinary technician! I have been loving this job. It's been stressful but has been so rewarding.  My goals lately have been some smaller ones such as getting better at blood draws (I have hit 100% of my veins in the last 3 weeks!), triple checking invoices, and getting all my charts completed by the end of the day. When I feel that I have improved enough I will start training in surgery. That's my goal anyway. Then, once I start training in surgery and become a surgery tech I can start working towards my goal of becoming a critical care technician.  I have progressed in my career but I have also progressed in my personal life as well.  I have finally hit my goal weight since getting off my birth control and getting the Paragard. Now my next goal is to build more muscle, gain endurance, and become more flexible again. I have also started can...
1 comment
Read more

Exercise Schedule

By Rebecca Duerrwaechter
I have slid behind a little in my training. So I am wanting to re-write my goals and write down my workout plan for the next 2 weeks. Short term goals: 4 July 2015 Run a 10k Complete 30 push ups in 2 minutes Complete 60 sit ups in 2 minutes Lower body fat by 1% Week of 31 May - 6 June Sunday: Elliptical Arm workout Nighttime: Yoga & stretching Monday: 3.5 mile run Ab workout Nighttime: foam roll and stretching Tuesday: Elliptical Ab workout Nighttime: Yoga and stretching Wednesday: 4 mile run Arm workout Nighttime: foam roll and stretching Thursday: Elliptical Ab workout Nighttime: Meditation and stretching Friday: 4 mile run Ab workout Nighttime: foam roll and stretching Saturday: Incline walk on treadmill Leg workout Nighttime: foam roll and stretching Week of 7 June - 13 June Sunday: 4.5 mile walk Arm workout Nighttime: Yoga and stretching Monday: 4.5 mile run Ab workout Nightti...
Post a Comment
Read more