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Your 29-Day Workout Challenge Starts Now

February 01, 2020

We tapped certified personal trainer Shannon Flanagan to dream up a series of killer workouts that will leave you feeling stronger than ever before – before February ends. Keep scrolling to get acquainted with the moves themselves (i.e. what they entail) and start your sweat session today. 

(Psst! Print out the below graphic to motivate you as you go!)

Ready, set, get moving!

february 2020 workout calendar

Your Fitness Glossary

Inchworm

Hinge forward at your hips and place your palms on the floor. You can bend your knees if needed to get your palms flat on the floor. Walk your hands forward so that you're in high plank. Your shoulders should be stacked directly above your wrists. Walk your hands back toward feet and stand up.

Star Reaches

Lay on your back. Extend arms and legs.  Lift your right leg off the floor and your left shoulder blade off the floor and reach for your right foot. Repeat on the other side.

february workout challenge

Triceps Dips

Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair, then lower yourself until your elbows are bent between 45 and 90 degrees. Slowly push yourself back up to the start position and repeat.

Shoulder Taps

Bring your feet a little wider in a plank position. Tap your opposite shoulder with your hand. Try to keep your hips from moving side to side. 

Lateral Lunges

Stand with your feet about twice shoulder-width apart. Shift your weight to one leg and push your hips back as you lower your body as far as you can. As you lower body, keep your other leg straight and your foot flat on the floor.

Pull Aparts

Stand up straight and hold an exercise band out in front of you at around chest height. Your hands should be shoulder width apart. Then pull the band apart, squeezing your shoulder blades together. Then return to the starting position.

hip thrust workout

Hip Thrusts

Drive your hips up lifting your body weight, band, or barbell. In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them. Pause at the top of the lift and squeeze your glutes, then lower your hips slowly.

SL RDL 

Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor. Without changing the bend in your knee, keep your back naturally arched, bend (hinge) at your hips, and lower your torso until it's almost parallel to the floor.

Bear Crawl

Start on all fours and lift your knees so they're at a 90-degree angle and hovering an inch off the ground. Move one hand and the opposite foot forward an equal distance while staying low to the ground. Switch sides, moving the opposite hand and foot. Repeat the movement while alternating sides.

plank workout

T Plank

Push up position plank. Raise one arm up in a side plank. Add weights if you want to make it more advanced.

Curtsy Lunge

Stand with your feet hip-distance apart and let your arms fall at your sides. Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Lunge down as deeply as possible, hovering your knee a couple of inches off the floor. Slowly return to the standing curtsy position.

Reverse Fly

Maintain a tight core, straight back, and slight knee bend. Exhale and raise both arms out to your side squeezing the shoulder blades together. Keep a soft bend in your elbows as you pull your shoulder blades toward the spine. Inhale as you lower the weight back to start position.

Good Morning

The bodyweight version of the good morning stand with your feet shoulder-width apart and your hands placed behind your head. Stand upright, brace your core and pull your shoulders back. Take a breath and hinge forwards from your hips, not your waist, allowing a slight bend in your knees but keeping your back flat. Add weight to make it more advanced. 

Elevator Plank

Start in a push up position plank. Drop to your elbows. Hold for one breath. Push back up to push up position plank.  Alternate the lead arm.

step up workout

Step Up

Find a step or bench. Place right foot on the elevated surface. Step up until right leg is straight, then return to the starting position. Repeat, aiming for 10-12 reps on each side.

Dead Bugs

Lie flat on your back. Sit down and then engage your abs by pulling them inward towards your back. Extend your arms. Raise your feet, knees and hips. Lower opposite arms and legs simultaneously. Repeat with the other arm and leg.

Switch Jumps

Split squat position. Jump off of front foot and land with the opposite foot in front.  Repeat.

Broad Jumps

Stand with your feet shoulder-width apart. Begin exercise by swinging your arms back behind your body as you bend your knees and push your hips back. Swing arms forward as you drive your feet into the ground, push hips forward, and explode forward off the ground.

Step Down

Start by standing with one foot on a step, one foot off the ground. Slowly lower one leg down off the side of the step. Lightly touch your heel to the floor. Return to the original position. Repeat until number of reps are completed. Switch legs.

mountain climbers

Mountain Climbers

Start in plank push up position. Bring one knee in towards your waistline. Pause for one second and switch legs. Pause for one second and repeat. 

Your 29-Day Workout Challenge 

Day 1

5 Inchworms with 1 Push Up at the Bottom

20 Lateral Jumps

10 Squats

20 Star Reaches

Day 2

16 Alternating Side Planks (One Full Breath for Each)

20 Alternating Lunges

10 Triceps Dips

20 Squat Jumps (or Fast Squats if You Don’t Want to Jump) 

Day 3

0.1-Mile Run on Treadmill or 45 Seconds of Fast High Knees

20 Alternating Shoulder Taps

10/10 Lateral Lunges (Do One Side at a Time)

15 Pull Aparts

broad jumps workouts

Day 4

Rest 

Day 5

10 Burpees

10 Push Ups

20 Hip Thrusts

10 Triceps Dips

1-Minute Jump Rope

Day 6

10/10 SL RDL

10 Pull Aparts

10 Squats

10-20 Bear Crawls

Day 7

Rest

Day 8

0.1-Mile Sprint or 45 Seconds of Fast High Knees

16 T Planks

20 Curtsy Lunges

10 Reverse Fly (Light Dumbbells) 

Day 9

10 Inchworms

10 Good Mornings

10 Triceps Push Ups (Keep Elbows Close to Your Body)

20 Lateral Jumps

lunge exercises

Day 10

Rest 

Day 11

20 Lateral Lunges

10 Shoulder Presses

30-60-Second Wall Sit

10 Broad Jumps

Day 12

10 Burpees

20 Slow Bicycle Crunches

10 Elevator Planks

20 Curtsy Lunges

Day 13

Rest 

Day 14

0.1-Mile Run or 45 Seconds of Fast High Knees

10/10 SL RDL

10 Push Ups

10/10 Step Ups

Day 15

5 Inchworm + Push Up

10 Squats

12 Dead Bugs

20 Switch Jumps

Day 16

Rest

Day 17

10/10 Lateral Lunges

10 Pull Aparts

10 Triceps Dips

15 Broad Jumps

Day 18

10/10 Step Ups

16 Alternating Side Planks

20 Squat Jumps

5 Inchworms + Push Ups

Day 19

Rest 

Day 20

0.1-Mile Sprint

20 Band Walks (Add Squat to Make It Harder)

20 Bear Crawls

10 Band Pull Aparts 

burpees

Day 21

10 Burpees

20 Bicycle Crunches

10/10 Step Downs

15 Hip Thrusts

Day 22

Rest

Day 23

30 Mountain Climbers

10 Squats

10 Push Ups

10 V-Ups

running

Day 24

0.1-Mile Sprint

10 Triceps Dips

10/10 Curtsy Lunges

20 Alternating Side Planks

Day 25

Rest

Day 26

10 Burpees

10 Pull Aparts or 10/10 BO rows

10 Good Mornings

20 Walking Lunges

Day 27

10/10 Lateral Lunges

10 Push Ups

15 Hip Thrusts

20 Bicycle Abs 

Day 28

8 Inchworms + Push Ups

10/10 Step Ups

10 Squats

10 V-Ups

10 Burpees

Day 29

Rest

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