FREE SHIPPING AND 15% OFF ON ORDERS OF $50+ CODE: SPCPromo

Take our second January Fitness Challenge: A 3 Week Fitness Challenge to start 2018 right!

  • LiveWell360 Staff
  • January 22, 2018

We’re well into January and what better time than now to start your fitness journey? But starting at square one is always hard. And perhaps you missed our first January fitness challenge. No worries, we put together another 3-week fitness challenge to get you fit! We focus on a few exercises rather than tackling everything in one challenge!

This challenge focuses on six yes, that’s right six, only six movements for the next three weeks.

We included a warm up and stretch to each workout!

Let’s start with the warm up!

Cardio is always our warm up, so we decided to get back to the basics. We chose an easy movement to bring up your heart rate, but it’s still challenging!

And here are the exercises: squats, lunges, tricep dips, bicep curls, crunches, leg lowers

Warm Up:

The warm up is one of the most important parts of a workout!

Without a warm up your heart rate doesn’t get to the point it needs to be to be able to burn fat and gain muscle.

So let’s breakdown Week 1:

WEEK 1:

3 week fitness challenge jumping jacks

Warm Up:  Let’s keep the warm up simple! We are going to stick to a circuit and three exercises that will raise your heart rate!

  • 15 Burpees
  • 15 Jumping Jacks
  • 15 Jump Squats

And yes you will repeat this 3 times! Yes it sounds like a lot, but it will be a great warm up!

It will really increase your heart rate, and warm up your muscles!

Let’s move on to the strength training!

Legs:

  • 15 Lunges on each side, left and right
  • 25 Squats with 5-pound dumbbell

Arms:

  • 15 Bicep Curls with 10-pound dumbbells
  • 15 Tricep Dips

Abs:

  • 15 Crunches, make sure to do 15 crunches center, left, and right! This will actually activate your obliques, left and right!
  • 15 Leg Lowers with both legs. You will then repeat all these exercises from legs to abs three times! 

Stretch:

Make sure to devote at least 15 minutes to stretching! This is a good place to start with stretching, especially right after working out!

Your body is warm from the workout and it allows your body to be more pliable, which later helps with flexibility!

And even try to incorporate stretching another time during the day! Maybe allocating 15 minutes of time before bed to meditate and stretch!

Now, let’s go to Week 2 of our 3 week fitness challenge.

WEEK 2

january fitness challenge lunges

Warm Up: Let’s keep the warm up simple! We are going to stick to a circuit and three exercises that will raise your heart rate!

  • 20 Burpees
  • 20 Jumping Jacks
  • 20 Jump Squats

You will have to repeat this 3 times. Yes it sounds like a lot, but it will be a great warm up!

It will really increase your heart rate, and warm up your muscles!

Let’s move on to the strength training!

Legs:

  • 20 Lunges each side, left and right
  • 25 Squats with 10-pound dumbbell

Arms:

  • 20 Bicep Curls with 12.5-pound dumbbells
  • 20 Tricep Dips 

Abs:

  • 20 Crunches make sure to do 15 crunches center, left, and right!
  • 20 Leg Lowers, with both legs

Stretch:

Make sure to devote at least 25 minutes to stretching! This is a good place to start with stretching, especially right after working out!

Your body is warm from the workout and it allows your body to be more pliable, which later helps with flexibility!

And even try to incorporate stretching another time during the day! Maybe allocating 25 minutes of time before bed to meditate and stretch! 

Only one more week to go with our 3 week fitness challenge!

WEEK 3

3 week fitness challenge tricep dips

Warm Up: Let’s keep the warm up simple! We are going to stick to a circuit and three exercises that will raise your heart rate!

  • 25 Burpees
  • 25 Jumping Jacks
  • 25 Jump Squats

And yes you will repeat this 3 times! Yes it sounds like a lot, but it will be a great warm up and you’ve managed to get that number up to 25!

You should be proud of yourself! This is a great but challenging warm up!

It will really increase your heart rate, and warm up your muscles!

Let’s move on to the strength training! 

Legs:

  • 25 Lunges each side, left and right
  • 30 Squats with 15-pound dumbbells

Arms:

  • 25 Bicep Curls with 12.5-pound dumbbells
  • 25 Tricep Dips

Abs:

  • 25 Crunches make sure to do 15 crunches center, left, and right!
  • 25 Leg Lowers, with both legs

Repeat all these exercises from legs to abs three times!

Stretch:

Make sure to devote at least 30 minutes to stretching! This is a good place to start with stretching, especially right after working out!

Your body is warm from the workout and it allows your body to be more pliable, which later helps with flexibility!

And even try to incorporate stretching another time during the day! Maybe allocating 30 minutes of time before bed to meditate and stretch!

Congratulations! You finished our 3 week Fitness Challenge!

Your glutes, arms, legs, and abs should feel much stronger!

You got through three weeks of training!

This doesn’t mean you should stop here! You should continue training, and even stick with this routine! Just keep adding more like we did each week, and maybe even change it up!

The great thing about our January Fitness Challenge is that we stuck to three parts of the body we want to tone: legs, arms, and abs!!

And we only used six exercises: lunges, squats, crunches, leg lowers, bicep curls, and tricep dips!!

It’s that simple! If you can get through three weeks of that training, you can get through any type of hard training!

Be proud of yourself and Keep up the hard work!

 

Leave a Reply

Your email address will not be published. Required fields are marked *

Recomended Posts