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Take Our January Fitness Challenge: Get Fit in 2018

  • LiveWell360 Staff
  • January 13, 2018
January Fitness Challenge Crunches

It’s that time of the year again, where we all make New Year’s Resolutions, and sometimes it’s hard to stick with them! But it is definitely a lot easier when we have a plan to stick to!

Our January fitness challenge is all about getting stronger, and slowly starting to build strength this New Year!

The January fitness challenge will happen over 4 weeks, and each week your reps will change, but the exercises will stay the same!

And the fun part:

As you finish each day of this challenge you will be stronger, and healthier!

Here is a great fitness challenge to keep you motivated this month!

Warm up:

The warm up is one of the most important parts of a workout. It gets your body warmed up and ready to move in a safe way!

Our warm up for this challenge is fun but challenging!

There will be a similar warm up for each week, but increasing the intensity of each exercise!

Mondays, Wednesdays, and Fridays will be Arms and Abs Days.

We will focus on your core, and toning your arms, which will include exercises like planks and tricep dips.

Tuesdays, Thursdays, and Saturdays will be Abs and Leg Days!

We will focus again on your core, your legs, and glutes! We will incorporate squats, and crunches these days!

All four weeks will consist of 6 days of cardio and strength training, and slowly starting to build up your endurance!

Let’s get started start with week 1:

WEEK 1:

January Fitness Challenge push ups

Warm up for Week 1 will include:

  • 15 Jumping Jacks
  • 15 Burpees
  • 1 minute of High Knees
  • Don’t forget to repeat 3 times!

Strength Training:

Arms and Abs Day: Monday, Wednesday, Friday

For arms we included exercises to focus on our biceps, triceps, shoulders, and even back!

Arms:
  • 10 Tricep Dips
  • 10 Push Ups
  • 10 Bicep Curls
  • 10 Front Dumbbell Raises
Abs:
  • 10 Crunches
  • 10 Leg Lowers
  • 10 Bicycle
  • 30 second Plank

Abs and Leg Days: Tuesday, Thursday, Saturday

Abs:
  • 10 Crunches
  • 10 Leg Lowers
  • 10 Bicycle
  • 30 Second Plank
Legs:
  • 10 Squats
  • 10 Jump Squats
  • 10 Lunges on each side

Stretch:

Take 5-10 minutes to stretch, breathing through each exercise.

*Always remember to end any workout with a stretch even if it’s only for a few minutes!

WEEK 2:

January Fitness Challenge tricep dips

Warm up for Week 2 will include:

  • 20 Jumping Jacks
  • 20 Burpees
  • 1 minute and 30 seconds of High Knees
  • Don’t forget to repeat 3 times!

For this week we will be adding 5 more reps to all the exercises, and 30 seconds to the plank!

Yes, only 5 more reps, which puts your reps at 15, not so bad at all!

We know you can do it!

Strength Training:

Arms and Abs Day: Monday, Wednesday, Friday

Arms:
  • 15 Tricep Dips
  • 15 Push Ups
  • 15 Bicep Curls
  • 15 Front Dumbbell Raises
Abs:
  • 15 Crunches
  • 15 Leg Lowers
  • 15 Bicycle
  • 1 Minute Plank

Abs and Leg Days: Tuesday, Thursday, Saturday

Abs:
  • 15 Crunches
  • 15 Leg Lowers
  • 15 Bicycle
  • 1 Minute Plank
Legs:
  • 15 Squats
  • 15 Jump Squats
  • 15 Lunges on each side

Stretch:

Take 5-10 minutes to stretch, breathing through each exercise.

*Always remember to end any workout with a stretch even if it’s only for a few minutes!

WEEK 3:

January Fitness Challenge Bicep Curls

Warm up for Week 3 will include:

  • 25 Jumping Jacks
  • 25 Burpees
  • 2 minute of High Knees
  • Don’t forget to repeat 3 times!

For this week we will be adding 5 more reps to all the exercises, and 30 seconds to the plank!

Yes, only 5 more reps this week, which means we are at 20 reps!

Strength Training:

Arms and Abs Day: Monday, Wednesday, Friday

Arms:
  • 20 Tricep Dips
  • 20 Push Ups
  • 20 Bicep Curls
  • 20 Front Dumbbell Raise
Abs:
  • 20 Crunches
  • 20 Leg Lowers
  • 20 Bicycle
  • 1 Minute and 30 Seconds Plank

Abs and Leg Days: Tuesday, Thursday, Saturday

Abs:
  • 20 Crunches
  • 20 Leg Lowers
  • 20 Bicycle
  • 1 Minute and 30 Seconds Plank
Legs:
  • 20 Squats
  • 20 Jump Squats
  • 20 Lunges

Stretch:

Take 5-10 minutes to stretch, breathing through each exercise.

*Always remember to end any workout with a stretch even if it’s only for a few minutes!

WEEK 4:

January Fitness Challenge Bicycle Exercise

Warm up for Week 4 will include:

  • 30 Jumping Jacks
  • 25 Burpees
  • 2 minutes and 30 seconds of High Knees
  • Don’t forget to repeat 3 times!

Strength Training:

For this week we will be adding 5 more reps to all the exercises, and 30 seconds to the plank!

Yes, only 5 more reps once again! It seems easy especially on week 4 of our challenge, but you’re killing it!!

Arms and Abs Day: Monday, Wednesday, Friday

Arms:
  • 25 Tricep Dips
  • 25 Push Ups
  • 25 Bicep Curls
  • 25 Front Dumbbell Raise
Abs:
  • 25 Crunches
  • 25 Leg Lowers
  • 25 Bicycle
  • 2 Minutes Plank

Abs and Leg Days: Tuesday, Thursday, Saturday

Abs:
  • 25 Crunches
  • 25 Leg Lowers
  • 25 Bicycle
  • 2 Minute Plank
Legs:
  • 25 Squats
  • 25 Jump Squats
  • 25 Lunges on each side

Stretch:

Take 5-10 minutes to stretch, breathing through each exercise.

*Always remember to end any workout with a stretch even if it’s only for a few minutes!

CONGRATS! YOU FINISHED THE 2018 JANUARY FITNESS CHALLENGE!

You should be so proud of yourself!!

You got through four weeks of consistent training!! That means you are stronger and should be able to do these exercises a lot easier than when you started!

Just because this challenge is over, doesn’t mean your fitness journey should stop here!

Continue that New Year’s Resolution motivation into the next month!

Continue adding on to these exercises, or even add on some other ones to continue building muscle!

 

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