The Big Book of 30-Day Fitness Challenges by Andie Thueson

Author:Andie Thueson
Language: eng
Format: epub
Publisher: Ulysses Press
Published: 2019-03-13T16:00:00+00:00

27. OPPORTUNE OCTOBER

It’s getting chilly and Halloween candy is everywhere. Just stay focused on fitness. You got this!

Note: While the workout plans here indicate the last two days of the week for play and rest, respectively, adjust your workouts as needed so those days fall on weekends if it is most convenient for your schedule. You’ll need light dumbbells and a jump rope to complete many of the exercises. For exercises performed on both the right and left side of the body, like lunges, do the number of reps indicated on both sides before continuing. If you don’t know how to do an exercise, go to www.maybeiwill.com/challengesbook for instructions.

Day 1: Legs

1. Reverse Lunges (10 to 15 reps)

2. Plie Squats (10 to 15 reps)

3. Leg Lifts (10 to 15 reps)

4. Sumo Squats (10 to 15 reps)

Day 2: Cardio (Repeat 2 or 3 times)

1. Burpees (45 to 90 seconds); rest 10 seconds

2. Burpees (45 to 90 seconds); rest 10 seconds

Day 3: Abs and Shoulders

1. Trunk Rotations (20 to 30 reps)

2. Upright Rows (10 to 15 reps)

3. V-Ups (10 to 15 reps)

4. T Raises (10 to 15 reps)

Day 4: Cardio (Repeat 2 or 3 times)

1. Skaters (10 to 15 reps)

2. High Knees (10 to 15 reps)

3. Kickboxing Kicks (10 to 15 reps)

4. Jumping Lunges (10 to 15 reps)

Day 5: Chest and Triceps

1. Push-Ups (10 to 15 reps)

2. Triceps Dips (10 to 15 reps)

3. Chest Flies (10 to 15 reps)

4. Skull Crushers (10 to 15 reps)

Day 6: Be Active

Challenge some friends to a game of touch football.

Day 7: Rest Day

Day 8: Back and Biceps

1. Alternating Biceps Curls (10 to 15 reps)

2. Renegade Rows (10 to 15 reps)

3. Hammer Curls (10 to 15 reps)

4. Seated Rows (10 to 15 reps)

Day 9: Cardio (Repeat 2 or 3 times)

1. High Knees (10 to 15 reps)

2. Windmills (20 to 30 reps)

3. Jumping Jacks (20 to 30 reps)

4. Skaters (10 to 15 reps)

Day 10: Legs

1. Donkey Kicks (10 to 15 reps)

2. Fire Hydrants (10 to 15 reps)

3. Bridges (10 to 15 reps, each with a 30-second hold at the top of the movement)

4. Leg Lifts (10 to 15 reps)

Day 11: Cardio (Repeat 2 or 3 times)

1. Heismans (45 to 90 seconds); rest 10 seconds

2. Heismans (45 to 90 seconds); rest 10 seconds

Day 12: Abs and Shoulders

1. Plank (45 to 90 seconds)

2. T Raises (10 to 15 reps)

3. Plank Dips (10 to 15 reps)

4. V Raises (10 to 15 reps)

Day 13: Be Active

Try your hand at juggling.

Day 14: Rest Day

Day 15: Chest and Triceps

1. Chest Flies (10 to 15 reps)

2. Triceps Kickbacks (10 to 15 reps)

3. Incline Push-Ups (10 to 15 reps)

4. Overhead Triceps Extensions (10 to 15 reps)

Day 16: Cardio (Repeat 2 or 3 times)

1. Skaters (10 to 15 reps)

2. Jumping Jacks (10 to 15 reps)

3. High Knees (10 to 15 reps)

4. Froggers (10 to 15 reps)

Day 17: Back and Biceps

1. Concentration Curls (10 to 15 reps)

2. Renegade Rows (10 to 15 reps)

3. Hammer Curls (10 to 15 reps)

4. Lat Pulls (10 to 15 reps)

Day 18: Cardio (Repeat 2 or 3 times)

1.

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