Four Week February Fitness Challenge: Week 1

For me, February = winter funk.

January felt all fresh and new and we were almost happy to get back to the routine after the chaos of the holidays. But then, February: the routine starts feeling a little stale, we're tiring of the cold temperatures, and spring seems a LONG way off. There's nothing like a challenge to kick you back into gear. My oldest loves to say "life's a competition" and competing with ourselves means we're guaranteed to win.

Four weeks. Four times a week. 12 minutes at a time, with one 20 minute (or so) workout. That's about 1 hour a week. A fitness test at the beginning and the end tracks your progress.

Each week will also include 2 focus points: habits to improve fitness from the inside out.

Are you in?

February = Four Week Fitness Challenge

Week 1

Day 1:

Numbers are good. They give us a benchmark and a place to aim for. Set your timer or app for 6 rounds of 50 seconds of work followed by 10 seconds of rest. ( This is is the one I use but I'm sure there are many.) Have a piece of paper and a pen/pencil nearby. Count each rep and then write down your totals during the 10 second rests. The fitness test is pretty tough. If you need to stop during the 50 second working phase, that's okay. It's all about completing as many reps of each exercise as possible during the 50 seconds and then tracking your progress and improvement a month later. After the timed 6 rounds of 50/10, be ready to switch to a stopwatch or timer for the final exercise of the fitness test. You'll be timing how long you can do the exercise rather than counting how many. Do this quickly so there isn't a long rest between exercises 6 and 7. Other than a timer, no equipment is necessary.

Fitness Test

Exercise 1    
50 seconds of Push Ups (do as many as you can your toes, then go to knees if needed)
Total # reps on toes        
on knees                                                                                               

Exercise 2
50 seconds of Squat Jumps (squat down and touch the floor with both hands, then reach hands overhead and jump up, land in squat)
Total # of reps        

Exercise 3
50 seconds of High Knees (count every time your right foot touches the floor)
Total # of reps        

Exercise 4
50 seconds of Burpees (from standing, bend knees and place both hands floor, jump feet back into plank, jump feet forward to crouch again, then jump back up to standing with arms overhead, count each completed burpee at the jump up)
Total # of reps         

Exercise 5
50 seconds of Flying Lunges (hands on hips, lunge position, jump up and change legs landing in lunge position on other leg, count each lunge)
Total # reps         

Exercise 6
50 seconds of Sit Ups (lie on back with knees bent, cross arms over chest with finger tips on top of opposite shoulders, sit up and touch elbows to knees or tops of thighs without taking fingers off shoulders, count each time elbows touch legs)
Total # reps         

Switch to stopwatch - Start timer as soon as you get into plank position.

Exercise 7
Plank (with hands under shoulders and knees under hips, lift knees to form a straight line from heels to shoulders, no piking or sagging, hold for as long as possible with good form. Reminder: don't hold your breath!)
                                         
Stop the timer when you come out of plank. 
total time                

Once you have your total reps for each exercise of the fitness test, SAVE the piece of paper (or rather, put the numbers in your phone. We both know, a month from now neither of us will have a clue where that piece of paper is...) After four weeks, we'll repeat the fitness test again: the same exercises in the same order and see the difference!

Click on the links below for Days 2-4. These workouts can be done on any days you want; whatever fits your schedule and your energy level. Any extra exercise you do on top of the challenge is a bonus! You win more! (or is it, again?) But try to do all 4 workouts each week in order to really gain the benefits of the February Fitness Challenge.
     
Day 2: 12 Minute Workout #1

Day 3: 12 Minute Workout #2: Plank Challenge

Day 4: Two Thirty Four Workout


Focus 1: Sleep 
Aim to get at least 7 hours a night. (8 is even better!) Some swear 6 hours of sleep is all they need but more and more studies show 7 really is the minimum. This might be a challenge; it may mean making some changes or sacrifices, but after a month, you'll be so glad you did!

Focus 2: A Grateful Heart
A grateful heart isn't a natural state. It takes thought and effort. This week, focus on all the things you have ; be actively thankful for your family, friends, and health. Count your blessings, literally!  :)


Stay tuned.... Week 2: next Friday, Feb 8