Watch this video to learn how to properly do a lunge. 

The moves for this challenge are basic abs moves. If you have questions on performing them correctly, follow the links listed below.

PLANKS
CRUNCHES
BICYCLE CRUNCHES

**Calories based on a 150 pound women.

Another way to track how many calories you’ve burned or how high your heart rate has gotten during a workout, or how long you’ve worked out is by using a heart rate monitor watch. There are many varieties out there. Some way more expensive than others. With the cheaper ones you might not be able to trust the accuracy. Here are a couple options that I recommend. Click the image to find it in Amazon.

Polar Women’s Heart Rate Monitor Watch – currently about $102 on Amazon with free shipping!

Oregon Scientific Se331 Gaiam Zone Trainer – currently $29.95 on Amazon.

Fitbit Zip Wireless Activity Tracker – currently $49.95 on Amazon. Measures every step you take during the day.

New Balance Life Trainer Calorie Monitor – currently $47.19 plus free shipping on Amazon.

There is a beginner or a more advanced option to choose from in this challenge. In the beginner challenge, you will start at 3 pushups and work your way to 20 consecutive. The second option you will start at 8 Push-Ups and move up to 40. To improve your strength even further try do multiple sets two days a week. For example on Mondays and Fridays, do 2-3 sets of pushups. Remember, keep your body tight and move through the movements slowly.

“If you continuously compete with others you will become BITTER. If you continuously compete with yourself you will become BETTER.”

This months fitness challenge is a mix of exercises, rather than focusing on one specific Muscle group. Last month we did the plank challenge - and I kept planks in this month because a few people loved them. I started out slightly simple for beginners – but if you’d like to up the time on some of these – go for it! Remember: It doesn’t matter if you start at the beginning of the month or not, just start! This calendar is used as a guide for any month of any year. Do this routine alongside your regular cardio or Strength Training and you will notice a difference!

How to do a plank:

1. First of all, having a Yoga Mat is best for this type of position, since you are balancing on your elbows for quite some time. I have actually gotten rug burns from doing this on the carpet so much. A good mat that I recommend is the Gaiam Premium Yoga Mat. Good for your body and the planet as it is free of many of the toxic phthalates found in other yoga mats. Once you have your mat, lay it out on the floor, get on it resting face down on your forearms and your knees.
2. Switch your weight onto your toes lifting up off your knees, but still on your forearms.
3. Make sure your toes are shoulder width apart.
4. Straighten your body out as flat as you can – flat as a board. Squeeze your core and hold.
5. You could also do a plan on your hands rather than your forearms for another variation.

How to do a Side Plank:

1. Once again, having a yoga mat is best for this type of position, and for your elbows, hands and sometimes your knee joints. A good mat that I recommend is the Gaiam Premium Yoga Mat. Lie on your side, get up onto your elbow and raise your hips and knees off the floor balancing on your feet (they can be on top of each other or one in front of the other). Hold for the required seconds.
2. If you cannot balance on your feet, you can always start off by balancing off your knee instead. Do this by starting on your side, lift up onto your hand and raise your hips off the floor. Hold for the required seconds.

How to do a tricep chair dip:

1. Get onto a chair, Workout Bench, stool or even a park bench would work.
2. Support the heels of your hands onto the sturdy chair/bench.
3. Slide your butt off the seat and support yourself on your hands, with your knees at a 90 degree angle.
4. Bend your elbows back, making sure to keep them tucked toward your body as you dip your bottom toward the ground.
5. Push yourself back up until your arms are straight. Repeat as many reps as required.
6. For a more advanced tricep dip, do these with your legs extended out, balancing on your heels.
7. You could also do another more advanced move: extend out one leg in the air as you dip.

Print this calendar out (printer friendly version), download it or bookmark this post for everyday reference! When the month is over feel free to continue with challenging yourself to do these exercises even longer! Check in with us on here in the comments or on the Facebook page and chat with others about how you’re doing. Good luck ladies!

Now, if this seems tough, don’t worry. You will become stronger and you will be able to do at least a minute plank by the end of the month if you stick with it and push yourself. You will be surprised at how strong you will get and it will amaze you. You can do this!

You could do them anywhere. On the grass or on your carpet. But, personally I find it best to use a good yoga mat. I have gotten actual rug burns on my elbows from doing planks, that’s why I recommend it. A good mat that I recommend is the Gaiam Yoga Mat.

And if you’ve never done a plank you might think this is easy, but let me assure you its pretty hard at first. But I can also assure you that you can and will get better if you practice them regularly.

See the images for guidelines as to how your form should be in the regular plank and the side plank. Just follow the calendar as best as you can. It doesn’t matter if you start at the beginning of the month or not, just start!

Here are some of the benefits of planks:

1. Doing both regular plank and side planks tones all your abs including obliques, your arm muscles, your quads and your back.
2. They can be done anywhere! A yoga mat would be great for this challenge since you are going to be balancing on your elbows for quite some time. I have actually gotten rug burns from doing this on the carpet so much. A good mat that I recommend is the Gaiam Yoga Mat. It’s thick and its free of the toxic phthalates that some mats will have. It’s great for your body and the planet.
3. Helps with balance and stability.
4. Strengthens your core and spine.

How to do a plank:

1. Get on the floor resting face down on your forearms and your knees.
2. Switch your weight onto your toes lifting up off your knees, but still on your forearms.
3. Make sure your toes are shoulder width apart.
4. Straighten your body out as flat as you can – flat as a board. Squeeze your core and hold.
5. You could also do a plan on your hands rather than your forearms for another variation.

Print this out (printer friendly version), download it or bookmark this post for everyday reference! When the month is over feel free to continue with challenging yourself to plank even longer! Some people plank up to 7 or 8 minutes at a time!! Amazing, right? Good luck ladies!

I was having a little chat with my sister today and she mentioned she’s doing a squat challenge this month. So, what did I do? I said, “I’m in!”

Everyday all you have to do is look at the calendar and do the required amount of squats. You can break them up throughout the day if needed. I know I’m going to need to! Especially when we get in the 100′s-200′s! WOW! That’s a lot of squatting! But, its going to be worth it in the end!

If you don’t know how to do a correct squat, watch this video on YouTube on how to do a proper squat.

Benefits of squats:

1. Builds muscle! They tone the legs and lift the butt! Now, who wouldn’t want that?!!

2. Burns fat! The more muscle you gain, the more you body burns fat. It’s a fact!

3. Strength and Flexibility! Helps us in everyday activities by strengthening our knees and back and core. And they help with our flexibility as well.

4. Maintains our mobility. Let’s face it, we are all getting older – do you want to be one of those old ladies who has a hard time getting around? No! Squatting will help keep you fit and your body active for the long run.

5. Helps with our balance! Working those core muscles will help with balance.

Print this calendar out or save it to your desktop as a guide.

If you’d like to mix up the calendar, feel free to do so – like make your rest days on a Monday instead. Go right ahead!

Good luck!