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Earn the Bird Fitness Challenge

Monday’s workouts in order:
  • Push-ups 
    • Place hands directly under shoulders
    • Allow elbows to extend out slightly with push-up
    • Modification: doing them on your knees
  • Squats
    • Keep weight in heels
    • Feet shoulder width apart
    • Send back your hips, chest up
  • Sit-ups
    • The closer your feet to your rear, the harder the sit up
    • Keep your chest up and don’t arch your back
    • Modification: weigh down your toes or hook your feet under something to provide resistance
  • Tricep push-ups
    • Keep elbows in and down 
  • Lunges
    • Front knee should not extend over toes
    • Back knee stays off the ground
  • Plank
    • Flex your buttocks and abs 
    • Make sure your rear end is not in the air
    • Modification: do the plank on your forearms instead of your hands

Tuesday’s workouts in order:
  • Pike push-ups
    • Angle fingers inwards
    • Keep hips elevated
    • Modification: hold a standard plank
  • Side plank
    • Separate feet for balance if needed 
    • Switch sides
    • Modification: do plank on forearm instead of hand
  • Sumo squats
    • Feet wider apart
    • Angle toes out slightly 
    • Make sure knees go towards toes and not straight forward (this will collapse your knees and they will knock together)
  • Elevated push-ups
    • Switch sides on each set
    • Use thinner object such as a hardback book
    • Modification: do these on your knees for easier execution
  • Crunches
    • Bring shoulders off the ground, not entire back
    • Put hands behind neck for support if needed
  • Side lunges
    • Step out with the leg that is lunging
    • Make sure other leg is fully straightened

Wednesday’s workouts in order (BONUS):
  • Incline push-ups
    • Do these as a normal push-up 
    • You can do these on a bench, your bath-up, two similar sized books, a hill, etc. (you get the idea)
  • Flutter kicks
    • Keep feet at least six inches off the ground
    • Place hands under rear for easier execution
  • Close-legged squats
    • Keep legs close together where knees are almost touching
    • Face your feet forward 
    • Send hips backwards
    • Make sure knees do not knock into one another 
  • Spider-Man push-ups
    • Attempt to keep leg at 90 degrees when extending
    • Bring leg up as you are doing the push up 
    • Look forward for more balance
    • Modification: bring leg up in Spider-Man position without doing push-up, alternate
  • Bear crawl
    • Keep legs and rear parallel to the ground
    • Extend opposite arm and opposite leg 
  • Calf raises
    • Angle out toes slightly
    • Modification: can have feet slightly apart if needed 

Thursday’s workouts in order:
  • Decline push-ups
    • Place feet up on similar sized books, or perform on decline such as a hill, etc. you know the drill
    • Form a straight line with your body
    • Modification: standard push-ups if these are too difficult
  • Leg lifts
    • Points your toes
    • Keep legs together
    • Place hands under rear end for support 
    • Do not let your legs drop back down to the ground 
    • Modification: lift knees and bring them towards your hips
  • Squat jumps
    • feet shoulder width apart
    • perform normal squat, jump as you are returning to a standing position
    • Jump at three inches off the ground, doesn’t need to be a slam dunk jump
    • Modification: standard squats without the jump
  • Dive-bomber push-ups
    • Start in a position similar to pike push-up, with a slight bend in the knees
    • Go into push-up as you are coming forward
    • As you are returning to original position, send your hips back and keep your back stationary
  • Bridges
    • Position your feet directly under your knees
    • Raise your hips up until you make a straight line with your body
    • Let yourself back to the ground with your hips, don’t let your body drop 
  • Curtsy lunges

Friday’s Workouts in order:
  • Ace push-ups
    • Start with your hands centered under your chest, not your head
    • Make an ace with your pointer fingers and thumbs, your arms with form a triangle
    • Keep elbows in
    • Modification: tricep push-ups (may go to your knees if needed)
  • V-crunches
    • Keep your back straight
    • Reach towards your toes with your fingertips or as far as you can
    • Modification: standard sit-ups
  • Pop squats
    • Perform a standard squat, remain in this position
    • Jump out into sumo squat and return to previous position, repeat
    • Send your hips back, face feet forward
    • Keep the rest of your body stationary and your chest up 
  • Plank with reach
    • Alternate arms
    • Make sure that fully extended arm is parallel to the ground
    • Modification: can do this on your forearms
  • Russian twists
    • You may have your ankles intertwine for more balance
    • Keep back straight, try not to slouch 
    • Twist at the hips and not the shoulders
    • Modification: leave heels on the ground
  • Wall sit
    • Make sure that back is flat up against wall
    • Legs forming 90 degree angle with the wall and ground
    • Place hands on head or hold them straight out, try not to place them on your thighs
    • Modification: hold a standard squat