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Fit & Furious February Challenge

January 26, 2015 5 min read

February is nearing and what better way to celebrate than to get fit! Here is a furious little challenge for the entire month that is sure to whip your entire body into shape. Fit & Furious February Challenge Sunday February 1 5 Burpees 5 Mountain Climbers 5 Jumping Jacks Monday February 2 5 Second Plank 5 Tricep Dips 5 Oblique V-Ups Tuesday February 3 10 Burpees 10 Mountain Climbers 10 Jumping Jacks Wednesday February 4 10 Second Plank 10 Tricep Dips 10 Oblique V-Ups Thursday February 5 15 Burpees 15 Mountain Climbers 15 Jumping Jacks Friday February 6 15 Second Plank 15 Tricep Dips 15 Oblique V-Ups Saturday February 7 20 Burpees 20 Mountain Climbers 20 Jumping Jacks Sunday February 8 20 Second Plank 20 Tricep Dips 20 Oblique V-Ups Monday February 9 25 Burpees 25 Mountain Climbers 25 Jumping Jacks Tuesday February 10 25 Second Plank 25 Tricep Dips 25 Oblique V-Ups Wednesday February 11 30 Burpees 30 Mountain Climbers 30 Jumping Jacks Thursday February 12 30 Second Plank 30 Tricep Dips 30 Oblique V-Ups Friday February 13 35 Burpees 35 Mountain Climbers 35 Jumping Jacks Saturday February 14 35 Second Plank 35 Tricep Dips 35 Oblique V-Ups Sunday February 15 40 Burpees 40 Mountain Climbers 40 Jumping Jacks Monday February 16 40 Second Plank 40 Tricep Dips 40 Oblique V-Ups Tuesday February 17 45 Burpees 45 Mountain Climbers 45 Jumping Jacks Wednesday February 18 45 Second Plank 45 Tricep Dips 45 Oblique V-Ups Thursday February 19 50 Burpees 50 Mountain Climbers 50 Jumping Jacks Friday February 20 50 Second Plank 50 Tricep Dips 50 Oblique V-Ups Saturday February 21 55 Burpees 55 Mountain Climbers 55 Jumping Jacks Sunday February 22 55 Second Plank 55 Tricep Dips 55 Oblique V-Ups Monday February 23 60 Burpees 60 Mountain Climbers 60 Jumping Jacks Tuesday February 24 60 Second Plank 60 Tricep Dips 60 Oblique V-Ups Wednesday February 25 65 Burpees 65 Mountain Climbers 65 Jumping Jacks Thursday February 26 65 Second Plank 65 Tricep Dips 65 Oblique V-Ups Friday February 27 70 Burpees 70 Mountain Climbers 70 Jumping Jacks Saturday February 28 70 Second Plank 70 Tricep Dips 70 Oblique V-Ups   Microsoft Word - Document1 DEMOS Oblique V-ups:
  • Lie on your left side, legs angled 30 degrees from your hips.
  • Rest your left arm on the floor and put your right hand behind your head
  • Lift your straight legs off the floor, bringing your torso toward your legs
  • Slowly return to start. That's one rep.
Mountain Climbers: 
  • Start the exercise by lying face down on the floor. Straighten out your arms and then touch your knees down to the ground or floor. Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
  • Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
  • Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)
Jumping Jacks:
  • Assume an erect position, with feet together and arms at your side. Slightly bend your knees, and propel yourself a few inches into the air. While in air, bring your legs out to the side about shoulder width or slightly wider.
  • As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement. Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent
Burpees:
  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you. Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead. Repeat.
Plank:
  • Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank. Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders. Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
  • Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
  • Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
  • Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.
Tricep Dips:
  • Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you.
  • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
  • Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
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