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Muscle Madness March Workout Challenge (FREE CALENDAR)

February 22, 2015 5 min read

Sunday March 1 5 Calf Raises 5 Tricep Dips 5 Push Ups Monday March 2 5 Walking Lunges 5 Squats 5 Leg Raises Tuesday March 3 5 Second Plank 5 Second Glute Bridge 5 Burpees Wednesday March 4 10 Calf Raises 10 Tricep Dips 10 Push Ups Thursday March 5 10 Walking Lunges 10 Squats 10 Leg Raises Friday March 6 10 Second Plank 10 Second Glute Bridge 10 Burpees Saturday March 7 15 Calf Raises 15 Tricep Dips 15 Push Ups Sunday March 8 15 Walking Lunges 15 Squats 15 Leg Raises Monday March 9 15 Second Plank 15 Second Glute Bridge 15 Burpees Tuesday March 10 20 Calf Raises 20 Tricep Dips 20 Push Ups Wednesday March 11 20 Walking Lunges 20 Squats 20 Leg Raises Thursday March 12 20 Second Plank 20 Second Glute Bridge 20 Burpees Friday March 13 25 Calf Raises 25 Tricep Dips 25 Push Ups Saturday March 14 25 Walking Lunges 25 Squats 25 Leg Raises Sunday March 15 25 Second Plank 25 Second Glute Bridges 25 Burpees Monday March 16 30 Calf Raises 30 Tricep Dips 30 Push Ups Tuesday March 17 30 Walking Lunges 30 Squats 30 Leg Raises Wednesday March 18 30 Second Plank 30 Second Glute Bridge 30 Burpees Thursday March 19 35 Calf Raises 35 Tricep Dips 35 Push Ups Friday March 20 35 Walking Lunges 35 Squats 35 Leg Raises Saturday March 21 35 Second Plank 35 Second Glute Bridge 35 Burpees Sunday March 22 40 Calf Raises 40 Tricep Dips 40 Push Ups Monday March 23 40 Walking Lunges 40 Squats 40 Leg Raises Tuesday March 24 40 Second Plank 40 Second Glute Bridge 40 Burpees Wednesday March 25 45 Calf Raises 45 Tricep Dips 45 Push Ups Thursday March 26 45 Walking Lunges 45 Squats 45 Leg Raises Friday March 27 45 Second Plank 45 Second Glute Bridge 45 Burpees Saturday March 28 50 Calf Raises 50 Tricep Dips 50 Push Ups Sunday March 29 50 Walking Lunges 50 Squats 50 Leg Raises Monday March 30 50 Second Plank 50 Second Glute Bridge 50 Burpees Tuesday March 31 55 Calf Raises 55 Tricep Dips 55 Push Ups  

Option #1

Microsoft Word - Document4

Option #2Microsoft Word - Document4

 DEMOS: Calf Raises
  • Position toes and balls of feet on calf block or elevation with heels and arches extending off.
  • Place hand or hands on support for balance.
  • Lift one leg to rear by bending knee.
  • Raise heel by extending ankle as high as possible.
  • Lower heel by bending ankle until calf is stretched.
  • Repeat. Continue with opposite leg.
Tricep Dips
  • Sit on the edge of a chair with your feet positioned together.
  • Place your hands in the edge of the edge with your knuckles facing out.
  • When you do the dips, don’t flex your arms to more than 90 degrees.
  • Keep your abs and butt tensed during the exercise.
  • Slowly lower yourself and then push back up again.
  • Breathe in as you go down and out when you push away.
Push Ups
  • Get into a plank position with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral. In other words, flat as a… plank (ah, now we get it!)
  • Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. (Note: Some experts say a push-up isn’t a push-up unless the chest actually grazes the ground). Don’t let the butt dip or stick out at any point during the move; the body should remain flat from head to toe all the way through the movement. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position.
  • Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground (pow!). That’s one!
Walking Lunges
  • Step forward with first leg. Land on heel then forefoot.
  • Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
  • Stand on forward leg with assistance of rear leg.
  • Lunge forward with opposite leg.
  • Repeat by alternating lunge with opposite legs.
Squats
  • Stand with your feet shoulder width apart. You can place your hands behind your head. ...
  • Begin the movement by flexing your knees and hips, sitting back with your hips.
  • Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position.
Leg Raises
  • Lie flat on your back with your legs stretched out in front of you. If you feel uncomfortable, try lying on carpet or on a yoga mat. If you have back problems, fold a towel and put it under the curve of your back, just above your hips. Keep your hands flat down on the ground.
  • Bend your legs and raise them, keeping your toes pointed. Your thighs should be perpendicular to your body, while your shins are parallel.
  • Straighten your legs so that they’re pointed at the ceiling. Keep your toes pointed. For a harder workout, skip Step 2 and slowly raise your legs to the ceiling without bending them.
  • Slowly lower your legs to about an inch off the floor. Don’t just let gravity work for your – make sure you’re in control. If the exercise feels too easy, try to lower more slowly.
  • Slowly raise your legs back up to the ceiling.
Plank
  • Assume a modified push-up position with your elbows bent 90 degrees and both forearms resting on the floor.
  • Position your elbows directly underneath your shoulders and look straight toward the floor.
  • Your body should form a perfectly straight line from the crown of your head to your heels.
Bridge
  • Lie faceup on the floor with your knees bent and your feet flat on the floor.
  • Raise your hips so your body forms as straight line from your shoulders to your knees.
  • Pause in the up position, then lower your body back to the starting position.
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.
For a free diet plan to accompany this workout, click the image below: URLSmall

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