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New Year New You!

Leg Workouts to be Completed Throughout the Challenge:

  • Squats
    • Keep weight in heels
    • Feet shoulder width apart
    • Send back your hips, chest up 
  • Jumping Squats
    • The same position as squats
    • As you are returning to a standing position, push off your toes and jump
    • Try to get your feet at least four inches off the ground 
  • Curtsy Lunges
    • Send your lunging leg back and behind your front leg, emulating a curtsy
    • Lunge until back leg is close to 90 degrees
    • Keep chest up and back straight
    • Modification: backward lunges (step backward instead of forward)
  • Lunges
    • Front knee should not extend over toes
    • Back knee stays off the ground
    • Form a 90 degree angle with lunging leg 

Ab Workouts to be Completed Throughout the Challenge:

  • Mountain Climbers 
    • Begin in a push-up position
    • Bring knees to chest one at a time while keeping hands stationary 
    • Keep back straight and knees in close
  • Plank
    • Flex your buttocks and abs 
    • Make sure your rear end is not in the air and that your pelvis doesn’t sink to the floor
    • Modification: do the plank on your forearms instead of your hands
    • Keep your head perpendicular to the ground, don’t let it fall
  • 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
  • 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
  • Reverse Sit-Ups
    • Make sure to keep feet off the ground at all times 
    • Don’t perform a crunch, keep back flat to ground 
    • Keep knees as level as possible 

Arm Workouts to be Completed Throughout the Challenge:

  • Push-Ups
    • Place hands directly under shoulders
    • Keep elbows in and down 
    • Modification: doing them on your knees
  • Shoulder Taps
    • Keep hands under shoulders 
    • Slow down for more of a challenge 
    • Keep hips as straight as possible 
    • Modification: hold push-up for 15 sec  
  • Sprawl
    • Keep hips low to the ground
    • Stay on the balls of your feet
    • Keep your chest and head up 
  • Hip Bridges
    • Position your feet directly under your knees
    • Raise your hips up until you make a straight line with your body
    • Lower yourself back to the ground slow and controlled, don’t let your body drop
  • Jumping Jacks
    • Begin with feet close together and hands by your side
    • Make sure that hands come to a point 
    • Keep your toes pointed as you jump out 
  • Tricep- Dips
    • Keep legs straight and extended out
    • Make sure that elbows go back and form 90 degree angle