This is the very first 30 day challenge of my own creation. I decided to focus on an upper-body theme since that was what we've been talking about wanting more of. Next month, I'm thinking about pistol squats… hmmm! I'm excited for another 6x5-day circuit style challenge. Below is a summary of days 1-30, and after is a more detailed list with descriptions and pictures. For each exercise, do 30 seconds of cardio beforehand. So on day one of a circuit, you would do 30 seconds of cardio, then day one's exercise. One day five, you would do 30 seconds of cardio before each of the five exercises. Cardio could be high knees, butt kicks, jumping jacks, burpees, ski jumps, sprints, etc.
Let's do it!
Days 1-5: PLANK
1. Day 1: 20 Regular Push-Ups
2. Day 2: 10 T-Planks, plus day 1
3. Day 3: 20 Opposite Shoulder Touch Planks, plus days 1 and 2
4. Day 4: 30 Mountain Climbers, plus days 1, 2, and 3
5. Day 5: 30-second rotating 120 second Plank, plus days 1, 2, 3 and 4
Days 6-10: MOVEMENT
6. Day 1: 20 meters Inch Worms
7. Day 2: 20 meters Spiderman, plus day 1
8. Day 3: 20 meters Crab Walk plus days 1 and 2
9. Day 4: 20 meters Leopard Crawl, plus days 1, 2, and 3
10. Day 5: 20 meters Duck Walk, plus days 1, 2, 3 and 4
Days 11-15: TRICEPS
11. Day 1: 20 Narrow Push-Ups
12. Day 2: 50 Ski Jumps, plus day 1
13. Day 3: 20 Triceps Extensions, plus days 1 and 2
14. Day 4: 2x10 Burpees, plus days 1, 2, and 3
15. Day 5: 20 Dips, plus days 1, 2, 3 and 4
Days 16-20: YOGA
16. Day 1: 3 Sun Salutations
17. Day 2: 7 (each, Left and Right) Downward Dog to Knee to Chest, plus day 1
18. Day 3: 7 (each, Left and Right) Downward Dog to Knee to Same Side Elbow, plus days 1 and 2
19. Day 4: 7 (each, Left and Right) Downward Dog to Knee to Opposite Elbow, plus days 1, 2, and 3
20. Day 5: 30 Second Crow Hold, plus days 1, 2, 3 and 4
Days 21-25: WEIGHTS
21. Day 1: 40 Light Weight Curls
22. Day 2: 15 Heavy Weight Curls, plus day 1
23. Day 3: 20 Overhead Press Squat, plus days 1 and 2
24. Day 4: 20 (each, Left and Right) One-Armed Rows, plus days 1, 2, and 3
25. Day 5: 20 Delt Raises and 20 Butterflies, plus days 1, 2, 3 and 4
Days 26-30: BALLET
26. Day 1: 10 Arm Circles (Forward and Backward for each, Left and Right)
27. Day 2: 30 Ballet Squats, plus day 1
28. Day 3: 30 Plie Jumps with Ballet Arms, plus days 1 and 2
29. Day 4: 20 (each, Left and Right) Back Leg Raises with Ballet Arms, plus days 1, 2, and 3
30. Day 5: 10 Hold-the-Plate (Forward and Backward for each Left and Right), plus days 1, 2, 3 and 4
Let's do it!
Days 1-5: PLANK
1. Day 1: 20 Regular Push-Ups
2. Day 2: 10 T-Planks, plus day 1
3. Day 3: 20 Opposite Shoulder Touch Planks, plus days 1 and 2
4. Day 4: 30 Mountain Climbers, plus days 1, 2, and 3
5. Day 5: 30-second rotating 120 second Plank, plus days 1, 2, 3 and 4
Days 6-10: MOVEMENT
6. Day 1: 20 meters Inch Worms
7. Day 2: 20 meters Spiderman, plus day 1
8. Day 3: 20 meters Crab Walk plus days 1 and 2
9. Day 4: 20 meters Leopard Crawl, plus days 1, 2, and 3
10. Day 5: 20 meters Duck Walk, plus days 1, 2, 3 and 4
Days 11-15: TRICEPS
11. Day 1: 20 Narrow Push-Ups
12. Day 2: 50 Ski Jumps, plus day 1
13. Day 3: 20 Triceps Extensions, plus days 1 and 2
14. Day 4: 2x10 Burpees, plus days 1, 2, and 3
15. Day 5: 20 Dips, plus days 1, 2, 3 and 4
Days 16-20: YOGA
16. Day 1: 3 Sun Salutations
17. Day 2: 7 (each, Left and Right) Downward Dog to Knee to Chest, plus day 1
18. Day 3: 7 (each, Left and Right) Downward Dog to Knee to Same Side Elbow, plus days 1 and 2
19. Day 4: 7 (each, Left and Right) Downward Dog to Knee to Opposite Elbow, plus days 1, 2, and 3
20. Day 5: 30 Second Crow Hold, plus days 1, 2, 3 and 4
Days 21-25: WEIGHTS
21. Day 1: 40 Light Weight Curls
22. Day 2: 15 Heavy Weight Curls, plus day 1
23. Day 3: 20 Overhead Press Squat, plus days 1 and 2
24. Day 4: 20 (each, Left and Right) One-Armed Rows, plus days 1, 2, and 3
25. Day 5: 20 Delt Raises and 20 Butterflies, plus days 1, 2, 3 and 4
Days 26-30: BALLET
26. Day 1: 10 Arm Circles (Forward and Backward for each, Left and Right)
27. Day 2: 30 Ballet Squats, plus day 1
28. Day 3: 30 Plie Jumps with Ballet Arms, plus days 1 and 2
29. Day 4: 20 (each, Left and Right) Back Leg Raises with Ballet Arms, plus days 1, 2, and 3
30. Day 5: 10 Hold-the-Plate (Forward and Backward for each Left and Right), plus days 1, 2, 3 and 4
Descriptions and Pictures:
1. Regular Push-Ups
Start in a high plank. Lower your body until it's almost touching the ground, maintaining that plank position. Push yourself back up. Repeat.
Start in a high plank. Lower your body until it's almost touching the ground, maintaining that plank position. Push yourself back up. Repeat.
2. T-Planks
Start in a high plank. Rotate your body until you are balanced on your right arm, with your left are extended up towards the sky. Come back to a plank. Rotate your body until you are balanced on your left arm. This is one rep. Repeat.
Start in a high plank. Rotate your body until you are balanced on your right arm, with your left are extended up towards the sky. Come back to a plank. Rotate your body until you are balanced on your left arm. This is one rep. Repeat.
 |  |
3. Opposite Shoulder Touch Planks
Start in high plank. Use your right hand and touch your left shoulder while maintaining a plank position. Use your left hand and touch your right shoulder. This is one rep. Repeat.
Start in high plank. Use your right hand and touch your left shoulder while maintaining a plank position. Use your left hand and touch your right shoulder. This is one rep. Repeat.
4. Mountain Climbers
Start in high plank. Quickly bring your right knee to your chest while maintaining a plank position and back to plank. Switch legs by bringing your left leg to your chest then back to plank. This is one rep. Repeat at an aerobic rate.
Start in high plank. Quickly bring your right knee to your chest while maintaining a plank position and back to plank. Switch legs by bringing your left leg to your chest then back to plank. This is one rep. Repeat at an aerobic rate.
5. 30-second rotating 120 second Plank
Hold a high plank for 30 seconds. Rotate to the right side, extending your left arm into the air, and hold for 30 seconds. Rotate to left side, extending your right arm into the air, and hold for 30 seconds. Rotate back to high plank and hold for 30 seconds.
Hold a high plank for 30 seconds. Rotate to the right side, extending your left arm into the air, and hold for 30 seconds. Rotate to left side, extending your right arm into the air, and hold for 30 seconds. Rotate back to high plank and hold for 30 seconds.
 |  |
6. Inch Worms
Start standing in Mountain Pose. Dive down into forward bend. Put your hands on the ground and crawl your hands out to high plank. Walk your feet up into forward bend. Stand up and sweep your arms over head. Repeat.
Start standing in Mountain Pose. Dive down into forward bend. Put your hands on the ground and crawl your hands out to high plank. Walk your feet up into forward bend. Stand up and sweep your arms over head. Repeat.
 |   |
7. Spiderman
Start in high plank. Bring your right foot up to your right shoulder, staying low to the ground. Crawl your hands forward while bringing your left foot up to meet your left shoulder. Repeat.
Start in high plank. Bring your right foot up to your right shoulder, staying low to the ground. Crawl your hands forward while bringing your left foot up to meet your left shoulder. Repeat.
8. Crab Walk
Start in a table position, on your hands and feet but with your stomach facing the sky. Walk forward in this position halfway then back to where you started.
Start in a table position, on your hands and feet but with your stomach facing the sky. Walk forward in this position halfway then back to where you started.
9. Leopard Crawl
Start on your hands and feet, with your knees hovering above the ground. Reach your right and your left foot forward at the same time. Try to stay low to the ground. Then, reach your left hand and your right foot forward at the same time. Repeat this cat-like movement.
Start on your hands and feet, with your knees hovering above the ground. Reach your right and your left foot forward at the same time. Try to stay low to the ground. Then, reach your left hand and your right foot forward at the same time. Repeat this cat-like movement.
 |  |
10. Duck Walk
Get into a low squat. Walk forward staying in the low squat.
Get into a low squat. Walk forward staying in the low squat.
11. Narrow Push-Ups
Start in high plank. Lower your body so it hovers above the ground, keeping your arms hugged against your body. Return to high plank. Repeat.
Start in high plank. Lower your body so it hovers above the ground, keeping your arms hugged against your body. Return to high plank. Repeat.
12. Ski Jumps
Start standing with your feet together. Bend your knees and hop to your right, landing on your right foot. While you hop, drive your arms straight back behind you. Bring your left foot across to meet the right, but don't touch the ground. Bend your knees and hop to your left, landing on your left foot. Bring your right foot across to meet the left, but don't touch the ground. This is one rep. Repeat.
Start standing with your feet together. Bend your knees and hop to your right, landing on your right foot. While you hop, drive your arms straight back behind you. Bring your left foot across to meet the right, but don't touch the ground. Bend your knees and hop to your left, landing on your left foot. Bring your right foot across to meet the left, but don't touch the ground. This is one rep. Repeat.
 |  |  |
 |  | 13. Triceps Extensions Holding dumbbells in each hand, start with your arms straight above your head. Bend your arms at the elbows and return to the starting position. Repeat. |
14. Burpees
Start standing, crouch low and place your hands on the ground near your feet. Shoot your feet behind you so you are in a plank position. Lower your body flat to the ground. Reverse all the movements by pushing yourself up to a plank, jumping your feet up to your hands, and jumping straight up into the air from the crouch. Repeat.
Start standing, crouch low and place your hands on the ground near your feet. Shoot your feet behind you so you are in a plank position. Lower your body flat to the ground. Reverse all the movements by pushing yourself up to a plank, jumping your feet up to your hands, and jumping straight up into the air from the crouch. Repeat.
  |  |
15. Dips
With your hands on the edge of a chair and your feet extended out in front of you, lower your body by bending your arms. Raise your body back up to the starting position. Repeat.
With your hands on the edge of a chair and your feet extended out in front of you, lower your body by bending your arms. Raise your body back up to the starting position. Repeat.
16. Sun Salutations
Start standing in mountain pose. Sweep your arms overhead with a deep breath. Breath out as you sweep your arms down and dive towards the ground ending in a forward fold. Breathe in as you walk or step your feet back to plank. Lower your body down to the ground as you breathe out. Breathe in as you push yourself into upward facing dog by keeping your hips and legs close to the ground and straightening your arms while arching your back. Return to the ground and push yourself into downward dog, breathing out. Breathe in, hop or step your feet back up between your hands. Breathe out into forward fold. Lastly, breathe in and sweep your arms overhead, then return to mountain pose. This is one rep. Repeat.
Start standing in mountain pose. Sweep your arms overhead with a deep breath. Breath out as you sweep your arms down and dive towards the ground ending in a forward fold. Breathe in as you walk or step your feet back to plank. Lower your body down to the ground as you breathe out. Breathe in as you push yourself into upward facing dog by keeping your hips and legs close to the ground and straightening your arms while arching your back. Return to the ground and push yourself into downward dog, breathing out. Breathe in, hop or step your feet back up between your hands. Breathe out into forward fold. Lastly, breathe in and sweep your arms overhead, then return to mountain pose. This is one rep. Repeat.
  | 17. Downward Dog to Knee to Chest Start in Downward Dog. Lift your right leg behind you, then bend your knee and sweep your leg under your body, try to touch your chest with your knee. This is one rep. Send your leg back behind you, without touching the ground, and repeat. |
18. Downward Dog to Knee to Same Side Elbow
Start in Downward Dog. Lift your right leg behind you, then bend your knee and sweep your leg under your body, try to touch the elbow on the same side as your raised leg with your knee. This is one rep. Send your leg back behind you, without touching the ground, and repeat.
Start in Downward Dog. Lift your right leg behind you, then bend your knee and sweep your leg under your body, try to touch the elbow on the same side as your raised leg with your knee. This is one rep. Send your leg back behind you, without touching the ground, and repeat.
19. Downward Dog to Knee to Opposite Elbow
Start in Downward Dog. Lift your right leg behind you, then bend your knee and sweep your leg under your body, try to touch the elbow on the opposite side of your body with your knee. This is one rep. Send your leg back behind you, without touching the ground, and repeat.
Start in Downward Dog. Lift your right leg behind you, then bend your knee and sweep your leg under your body, try to touch the elbow on the opposite side of your body with your knee. This is one rep. Send your leg back behind you, without touching the ground, and repeat.
 | 20. Crow Erin Motz is one of my favorite online yoga instructors and these are her directions for getting into crow pose: "To come into Crow Pose from standing, squat down and place your hands flat on your mat about shoulder-width apart with the fingers spread wide. Now, keep the hands and feet where they are but lift the hips way up toward the sky, bend the knees and lift the heels off the floor so just the balls of the feet are down. Gently press the knees in to the backs of the triceps and begin to shift your weight into the fingertips, picking one foot at a time off the floor. Bend the elbows if necessary for balance. Use the core to draw the navel in toward the spine to stabilize and find that “lift” in the center of the body that eventually allows you to straighten the elbows and hold. Be sure to bring your gaze just between the hands to maintain balance." |
21. Lightweight Curls
Stand up straight with a dumbbell in each hand. These should be light enough to do many reps but heavy enough to be a challenge. Curl the dumbbells up to your chest without overarching your back or twisting your arms. Lower them back down to starting position. Repeat.
Stand up straight with a dumbbell in each hand. These should be light enough to do many reps but heavy enough to be a challenge. Curl the dumbbells up to your chest without overarching your back or twisting your arms. Lower them back down to starting position. Repeat.
22. Heavyweight Curls
Stand up straight with a dumbbell in each hand. These should be heavy enough where you can't do much more than 10 reps. Curl the dumbbells up to your chest without overarching your back or twisting your arms. Lower them back down to starting position. Repeat.
Stand up straight with a dumbbell in each hand. These should be heavy enough where you can't do much more than 10 reps. Curl the dumbbells up to your chest without overarching your back or twisting your arms. Lower them back down to starting position. Repeat.
23. Overhead Press Squat
Hold the dumbbells, just outside your shoulders with your arms bent and palms either facing each other or to the front. Stand with your feet just wider than shoulder width apart. Press both dumbbells up until the weights are overhead and your arms are straight. As you press the dumbbells up, do a squat. As you stand back up, lower your arms to starting position. Repeat.
Hold the dumbbells, just outside your shoulders with your arms bent and palms either facing each other or to the front. Stand with your feet just wider than shoulder width apart. Press both dumbbells up until the weights are overhead and your arms are straight. As you press the dumbbells up, do a squat. As you stand back up, lower your arms to starting position. Repeat.
24. One-Armed Row
Using a bench, (optionally, just bending your knee and supporting yourself with your other hand as in the picture) place your right leg on top of the end of the bench, bend your upper body forward from the waist until its parallel to the floor, and put your right hand on the other end of the bench for support. Use the left hand to pick up the dumbbell and hold the weight while keeping the lower back straight. Pull the weight straight up to the side of your chest, keeping the arm close to your side. Lower back to the starting position. Repeat.
Using a bench, (optionally, just bending your knee and supporting yourself with your other hand as in the picture) place your right leg on top of the end of the bench, bend your upper body forward from the waist until its parallel to the floor, and put your right hand on the other end of the bench for support. Use the left hand to pick up the dumbbell and hold the weight while keeping the lower back straight. Pull the weight straight up to the side of your chest, keeping the arm close to your side. Lower back to the starting position. Repeat.
25. Delt Raises and Butterflies
Delt Raises: Hold a dumbbell in each hand. Start standing with your arms by your side. Raise your arms out to the side until a little higher than 90 degrees. Pause here, then lower back down to the starting position. Repeat.
Delt Raises: Hold a dumbbell in each hand. Start standing with your arms by your side. Raise your arms out to the side until a little higher than 90 degrees. Pause here, then lower back down to the starting position. Repeat.
 |  |
Butterflies: Lay on the ground or a bench with your knees bent and arm out to the side. Hold a dumbbell in each hand. Raise your arms up from the side until they are over head, meeting in the middle above your face. Lower back down to starting position. Repeat.
 |  |
26. Arm Circles
Start with your arms by your side, standing straight up, with your hands facing your thighs. Start with forward circles. Slowly and deliberately raise your right arm out in front of you keeping your hand in the same position until it's overhead. As you rotate your arm back behind you, let your hand rotate out to face away from your body. Let it keep rotating around until you are back in the starting position. Repeat.
Reverse the direction on the same arm for backward arm circles. Then, repeat all of this with the left arm.
Start with your arms by your side, standing straight up, with your hands facing your thighs. Start with forward circles. Slowly and deliberately raise your right arm out in front of you keeping your hand in the same position until it's overhead. As you rotate your arm back behind you, let your hand rotate out to face away from your body. Let it keep rotating around until you are back in the starting position. Repeat.
Reverse the direction on the same arm for backward arm circles. Then, repeat all of this with the left arm.
27. Ballet Squat
Set your feet wide, with toes pointed out, in "second position." Start with your arms in front of you, finger tips touching, and shoulders relaxed away from the neck. As you lower into a squat, raise your arms out to the side. As you stand back up, bring the arms back down to starting position. Never let your shoulders scrunch up. In other words, keep your neck long and your shoulders relaxed. Repeat.
Set your feet wide, with toes pointed out, in "second position." Start with your arms in front of you, finger tips touching, and shoulders relaxed away from the neck. As you lower into a squat, raise your arms out to the side. As you stand back up, bring the arms back down to starting position. Never let your shoulders scrunch up. In other words, keep your neck long and your shoulders relaxed. Repeat.
 |  |
28. Plie Jumps with Ballet Arms
Start with heels touching, and toes wide, in "first position." Raise your arms so they are overhead, with fingertips touching. Bend your knees out. This is starting position. From here, jump up and point your toes, then land back in the knee bent position. Do quick, smooth repetitions. Remember to keep your shoulders relaxed away from your neck.
Start with heels touching, and toes wide, in "first position." Raise your arms so they are overhead, with fingertips touching. Bend your knees out. This is starting position. From here, jump up and point your toes, then land back in the knee bent position. Do quick, smooth repetitions. Remember to keep your shoulders relaxed away from your neck.
 |  |
29. Back Leg Raises with Ballet Arms
Start with your arms by your sides standing with one foot pointed behind you, resting on the ground. Raise the leg behind you and as you do this, raise the arm on the same side out in front of you and the opposite arm out to the side. Keep your chest up and your shoulders relaxed away from your neck. Pause for a moment. Then, lower all your limbs back to the starting position. Repeat.
Start with your arms by your sides standing with one foot pointed behind you, resting on the ground. Raise the leg behind you and as you do this, raise the arm on the same side out in front of you and the opposite arm out to the side. Keep your chest up and your shoulders relaxed away from your neck. Pause for a moment. Then, lower all your limbs back to the starting position. Repeat.
 |  |
30. Hold-the-Plate
Stand straight up with feet shoulder width apart. Relax your left hand by your side, or place your hand on your hip. Hold your right arm out to the side with your palm facing up like you are holding a plate near your shoulder, as a waitress might. Bring the "plate" in front of you, careful not to "spill" anything, then rotate your hand underneath your armpit, out behind you, then back up to the starting position. Keep you palm facing up at all times. Rotate slowly. Repeat.
Reverse the exercise on the same arm. Then, repeat all these movements with the left arm.
Stand straight up with feet shoulder width apart. Relax your left hand by your side, or place your hand on your hip. Hold your right arm out to the side with your palm facing up like you are holding a plate near your shoulder, as a waitress might. Bring the "plate" in front of you, careful not to "spill" anything, then rotate your hand underneath your armpit, out behind you, then back up to the starting position. Keep you palm facing up at all times. Rotate slowly. Repeat.
Reverse the exercise on the same arm. Then, repeat all these movements with the left arm.
RSS Feed