Badunkafit 30-Day New Year Abs Challenge

Here’s a calendar for the month of  January, with a group of ab exercises for each day. The  exercises are abbreviated and listed below with images. Take a brief moment each day to try to get these in – let’s tighten that core that may have been affected by the holidays! You may need to save the image of the calendar and print it. I had a hard time making it big and not having it be blurry.

Reverse Crunch (RC)
Bicycle Crunch (BC)
Scissor Kicks (SK) – both legs equals 1 rep
Double Crunch (DC)
Mason Twist (MT) – twist both ways equals 1 rep

Bicycle Crunch (BC)

Double Crunch (DC)

Scissor Kicks (SK)

Reverse Crunch (RC)

Mason Twist (MT)

Arms and Abs

This workout focuses on the arms, while also engaging your core for a great combination workout. For each exercise, focus on tightening your core as you are doing the exercises.

Complete 3 sets, resting 1-2 minutes in between sets.

Plank Press (10 reps/side)
Kneeling Triceps (15 reps)
Half Burpee to Upright Row (10 reps)
Walkout Plank to Push-up (10 reps)
Triceps Press + Knee Tuck  (12 reps)

Plank Press (10 reps/side) – Place dumbbells at top of mat, then get into full push-up position with arms shoulder-width apart and hands directly under shoulders; step feet out slightly wider than shoulder-width. Keeping hips level, lift right hand and pick up one dumbbell; drive right elbow backward at shoulder level, keeping arm close to side and palm facing down. Extend right arm forward (press), then reverse back to bent elbow. Repeat press motion (not lowering weight) for all reps, then repeat with the other arm. Try to keep your hips square to the ground, using your core to hold a steady plank. If you don’t have dumbbells, or this is too difficult, complete the same movement without weights.

Kneeling Triceps (15 reps) – Begin kneeling on all fours on the ground. Position your hands directly under your shoulders, and bring your knees together under your hips. Next, bend both elbows and lower them to the floor, keeping your abs braced in tight and your back straight (Cat Bow). Press your body back up to your start position. Be careful not to rock your weight forward and back during the movement and use your arms to press yourself back up to start.

Half Burpee to Upright Row (10 reps) – Have weight in front of you on the ground (sandbag, barbell, or 2 dumbbells). Drop down to and jump feet back to plank then hop feet back forward (half burpee). Grab the weight upon standing in an overhand grip and raise it up to your chest. Lower and drop back to the floor and repeat. For an added challenge, hold the dumbbells throughout (see pic).

Walkout Plank to Push-up (10 reps) – Start standing. Lower your hands to the floor as close to your feet as possible and walk your hands out until you are in plank position. Lower down into a push-up (drop to your knees first, if needed). Push back up to plank and walk your hands back toward your feet and come back up to standing. Repeat. Keep your legs straight and abs engaged throughout.

Triceps Press + Knee Tuck  (12 reps) – Lie faceup with knees bent 90 degrees and feet off the ground, holding a dumbbell in each hand with arms extended up over shoulders, palms in. Bend elbows, bringing dumbbells behind head, as you extend your legs out in front of you, keeping them elevated. Bring your knees to your chest as you straighten your arms back to start, and repeat. You can also do this using a barbell.

Back and Shoulders HIIT Circuit

Today’s workout is all about the shoulders and back. This is an interval workout, so push yourself as hard as you can for the entire work time. Make sure that you have proper form and don’t rush these movements.

Complete 3 rounds of the 6 exercises – 50 seconds of work, 10 seconds of rest.

Left Arm Row – You can use a heavy weight for this. I use my sandbag or a 20lb dumbbell. Position your body so that your right leg is forward, bent 90 degrees and back leg is straight. Hold the weight straight down under your shoulder as you lean your right hand onto your right thigh. Keeping a straight back, row the weight up toward your ribs, pointing your elbow straight back. Lower the weight and repeat, only moving your arm.

Right Arm Row – Repeat the previous move holding the weight in your right arm, and leaning forward on your left leg.

Left/Right Front & Side Lift – Stand holding a weight in each hand. Simultaneously do a front raise with the right arm, while doing a side/lateral raise with the left arm. The weights should come up to shoulder height. Lower both and switch, raising the left arm forward and the right arm to the side. Continue in a steady pace, making sure that you are lifting with your shoulders. Keep a slight bend in your elbows throughout.

Straight Punches – Stand holding a weight in each hand (probably the weight from the previous exercise). Bend the elbows so that you’re holding the weights up at your chest. Alternate punching each arm out and in, slightly twisting the torso. Keep your punches at chin height and try to do them as quickly as you can.

Front Raises – Holding a medicine ball or dumbbells, stand with feet shoulder width apart, weight in front of hips. Keeping arms straight, raise weight to chest level and slowly lower to start.

Push-Up & Row + Burpee – Hold a weight in each hand and get into full plank with the weights under your shoulders. Do a push-up (on your knees if you need to), then row the left arm back so that your elbow points straight up. Lower and repeat the row with the right arm. Hop your feet forward and come to standing and do a jump, raising the weights overhead. Lower the weights back down and hop your feet back to plank and repeat the sequence.

     

Pyramid Workout

This is a high-rep, challenging workout. Throw this into your workout from time to time for an intense training session. You will complete 20 repetitions of each movement. Then, you will complete 19 repetitions of each movement. Then, 18,17,16 and so on until you complete 5 reps of each movement. After you complete that set of 5 reps for each exercise, you are done.

The goal is to finish this workout in the fastest time possible while maintaining perfect technique on every movement. If you have to go a bit slower to achieve that technique, that is completely fine.

If you’re a beginner, or don’t want as intense of a workout, start at 15 reps and work your way down to 5. Rest only when needed – trying to maintain a steady elevated heart rate.

There are 3 exercises – do 20 reps of each in a row, and then do 19 reps of each and so on doing one less rep of each each round. The workout will be complete when you finish 5 reps of each.

1. Sandbag Swing/Kettle Bell Swing/Dumbbell Swing
2. Weighted Squat Pulse
3. Overhead Press

 Kettlebell Swing

 Sandbag Swing

 Weighted Squat Pulse

 Overhead Press

If you don’t have a sandbag you can use dumbbells or a barbell for both the weighted squat pulses and overhead press. For the squat pulses, try to stay in as low of a squat as possible for all pulse reps. You can also do these without weight if needed.

With the swings, make sure to use your hips and core to swing the weight forward and up. You can also use a dumbbell, holding it on end with both hands. This is a great total body workout in itself.

Feel free to create your own pyramid workout with a variety of exercises (i.e. pushups, squat jumps, jump lunges, burpees, ect).

Holiday Gut and Glute Workout

Happy Holidays everyone! This workout will target those areas that get hit the hardest during the holiday season…with all those christmas goodies – your gut and your butt!

Complete 3 sets of these exercises, resting about 30 seconds-1 minute between moves. Start with a 5-10 minute warm-up of your choice. Be sure to keep your core engaged during ALL of these exercises.

Rocking Plank (30 reps) – Start in elbow plank with your feet together. Keeping your abs engaged rock forward and then back on your toes (1 rep). This will work your core and your legs.

Hip Thrust (12 reps) – This is one of my favorite glute exercises. Begin seated on the ground with a bench, chair or stability ball behind you. Place a weight of your choice on your lap and lean against the bench/ball. Lift your hips off of the ground and position feet such that your shins are in line with your ankles, and only your upper back is on the bench or ball. Then, thrust your hips up vertically— your shoulder blades and feet should be supporting your weight. Slowly lower and repeat.. I use either 2-10lb dumbbells or a barbell. You can also do this without any weight

         

Kettlebell/Sandbag Swings (15 reps) – This will not only work your glutes, but it will also engage your core as well. I use either a kettlebell or a sandbag….both are great! Begin with legs about shoulder-width, grasping the weight with both hands. Push glutes back, bend forward at the hips and let your arms swing backward through legs. Then drive hips forward to swing kettlebell to shoulder height. Your body should be in a straight line at the top of the swing. The power for the swing should come from your glutes, and keep your core engaged throughout. You can also use a dumbbell for this and hold it with both hands on one end.

        

Good Mornings (12 reps) – Another one of my faves – it’s more of a hamstring exercise, but it will work the entire back of your legs/butt. Position a sandbag or barbell on back of shoulders and grasp the sides. You can also do this holding a dumbbell on top of each shoulder. Keeping back straight, bend hips to lower torso forward until parallel to floor. Raise torso until hips are extended. Repeat. Begin with very light weight and add additional weight gradually to allow your body to adapt. Throughout lift keep back and knees straight and do not lower weight beyond a mild stretch through hamstrings. Full range of motion will depend on your flexibility.

    

Windmills (12 reps) – Lay on your back with your arms straight out to the sides and your legs extended straight up over your hips. Keeping your lower back on the ground slowly lower your legs down and to the side – as far as you can go while keeping your lower back to the floor. Use your core to lift your legs back up, and then drop them to the other side (1 rep). This should be a slow and controlled movement – the slower your lift and lower your legs, the more strength you use from your core. (Cat buddy is optional!)

Extended Leg Lizards (10 reps/side) – This exercise will work your glutes and core at once. Come into plank with your hands on a bosu or ugi ball, or you can do these with your hands on the ground. Using an unstable surface increases engagement and strength of your core. Lift your right leg straight up to engage your glute, then bring your knee up to your right elbow, crunching your obliques. Your leg should be bent out to the side and parallel to the ground. Straighten your leg back behind you and lower it slightly, but keep it from touching the ground. Lift it again and repeat. Complete all reps and then switch legs. Your glutes AND core should be engaged the entire time.

  

Trouble-Zone Workout: Quads and Inner thighs

This workout focuses primarily on the inner thighs and quads. I did this workout at the gym and threw in some reps on the hip adduction machine at the end to really trigger those pesky inner thigh muscles. The inner thighs are a tricky muscle to work, but also one that is a issue for a lot of women. The quads are a great muscle to strengthen as well. A lot of your leg strength comes from the quads, so it’s also a great muscle to keep strong.

Perform these moves back to back with minimal rest (30 seconds). Complete 3 sets, resting 1-2 minutes between sets.

Lateral Lunge with Cross-Body Reach (15 reps/side) – Stand tall with your feet hip-width apart while holding a dumbbell in your left hand by your side.  Step out laterally with your right leg, allowing your right knee to bend. Simultaneously shift all your weight to your right leg as you reach your left arm in front of your right foot by hinging at your hip joint without rounding your back as you lean forward and reach across your body. Explode out of this position and return to the same starting position. Your trailing leg should be straight as you begin each lunge, and be sure to keep both feet pointed straight ahead on each rep. Perform all reps on the same side before switching hands with the dumbbell and stepping with the other leg.

Goblet Squat (15 reps) – Stand with feet shoulder-width apart and with toes slightly turned out, holding a dumbbell on end or a kettlebell at your chest. Keeping a straight torso, squat as low as possible, bringing your butt between your feet. Squeeze your glutes as you come back to standing.

Low Jacks (20 reps) – Place a barbell or sandbag on your shoulders and lower into a squat. Hop legs together (while maintaining a squat) and then back out again. Body remains low throughout. In and out is 1 rep. You can also do this without weight.

Sumo Deadlift (15 reps) – Stand with feet very wide and toes pointing out, holding a barbell or moderate weight dumbbell in each hand with palms facing your body. Squat straight down, bringing the weights towards the ground. Use your inner thighs to lift yourself back up and squeeze your glutes at the top of the movement. Be sure to keep a straight back – looking forward will help you do so.

Wide Leg Leg Press (12 reps) – Place yourself in a leg press machine (any kind will do). Place your feet on the plate in a wide stance, with your feet turned out slightly. If you’re in a weighted machine, you will start in bent knee position – your knees will point out to the sides slightly – and you will push the plate forward, being sure not to lock your knees. Slowly release back to start. If you’re on a free weight machine, you will start with your legs straight and slowly lower the weight till your knees are almost to your chest, then push up. Again, be sure not to lock your knees. Most of the weight will be pushed through your heels. Really focus on the negative movement, and slowly resist against the weight as you bend your knees, and forcefully push the weight out.

Trouble Zone Workouts (SheNOW Fitness Challenge) – Week 1

For the month of December I will be doing 4 workouts per week, each focusing on a trouble zone. These will involve more weight than the HIIT workouts. If you find yourself without any weights to use, modify the workouts or do a different move that focuses on the same area we are working for that day. HIIT workouts helped you burn the fat, now we are going to put on some muscle!

DAY 1 – Biceps and Triceps

Complete 3 sets – Rest 1-2 minutes between

Floating Curl (20 reps)
Triceps Push-up (10 reps)
Triceps Kickback (12 reps/arm)
Hammer Curl and Punch (12 reps/arm)
Triceps Dips (10 reps)

Floating Curl (20 reps) – For this exercise you will use a light weight. Stand with feet hip-width apart, knees slightly bent, holding a dumbbell in each hand, arms in front of thighs, palms forward. Lift arms straight up to chest level in front of you. This will be your starting point. Leaving arms at chest level, curl both weights to your shoulders. Extend arms straight out, keeping arms at chest level and repeat. Do not lower your arms until you complete all reps.

Triceps Push-up (10 reps) – Place hands directly below shoulders, feet hip-width apart. Keeping elbows pointed back and as close to your sides as possible, slowly lower body to the ground. Pause then press back up to start. Be sure to keep core engaged and your elbows pointing back (this is how the triceps are engaged.) If needed, you can lower to your knees, but still maintain the same movement with your arms.

Triceps Kickback (12 reps/arm) – Grab a dumbbell with right hand and stand in a split stance with left foot forward. Bend left knee and lower torso until parallel to the ground. Keep back leg straight and shoulders facing forward. Bend elbow to draw weight to rib cage, straighten arm behind you keeping your arm close to your body. Pause for 1 count then lower arm to start. Complete all reps and then switch sides.

Hammer Curl and Punch (12 reps/arm) -Stand upright holding a dumbbell in each hand with a neutral grip (palms facing in). Your head should be in a neutral position and your knees slightly bent and your core tight. Contract your biceps to raise one dumbbell toward your shoulders, keeping your elbows next to your body and palm still facing in. From your shoulder, punch the arm out and across center of your body at chest height, rotating your wrist so that your palm faces down. Retract arm back and reverse the hammer curl back down. Repeat with the other arm. (I couldn’t find a pic with both moves in one, so I have a pic of each movement.)

  

(Hammer Curl)                                                      (Cross Punch)

Triceps Dips (10 reps) – Sit with your hips off the edge of a bench or chair, arms extended, chest up and legs straight. Keeping your torso upright, lower your body by bending your elbows back until your upper arms are slightly above parallel to the floor, then press yourself back up to the start position and repeat. If needed, bend your knees 90 degrees but be sure that you’re pushing yourself up with your arms.

_________________________________________________________________________________

DAY 2 – Hamstrings and Glutes

Complete 3 sets – Rest 2 mins in between

Weighted Bridge (15 reps)
Pogo Hops (12 reps/leg)
Romanian Deadlift (15 reps)
Curtsy Kick (12 reps/leg)

Weighted Bridge (15 reps) – Lay on the floor with knees bent and feet flat, holding 2 dumbbells at your hips or a barbell. Lift hips up into a bridge, hold for a count then slowly lower. Touch butt to ground and then lift again. If you do not have weights, you can do this without.

Pogo Hops (12 reps/leg) – We’ve seen this one before – it’s one of my faves! Stand on one leg, arms reached above your head. Lower your hands down next to your feet, remaining on one leg. Come up and hop on your standing leg, and repeat balancing on one leg throughout. Complete reps and then switch legs.

Romanian Deadlift (15 reps) – Stand with your feet shoulder-width apart, holding a pair of dumbbells or a bar at mid-thigh level with a wide, overhand grip. Keeping your back flat and shoulders back, bend at the hips and knees to lower the bar to your shins. Pause, then extend your knees and hips to return to standing.

Curtsy Kick (12 reps/leg) – Step back and to the left with your right leg, into a curtsy lunge. Come up and kick your right leg out to the side. Lower back into a curtsy lunge and repeat. Complete all reps then repeat with left leg.

____________________________________________________________________________________________________________

DAY 3 – Core

4 sets – Rest 1 min between

Heel Taps (25 reps)
Side Plank Dip (12 reps/side)
Spiderman Planks (20 reps)
Toe Touch Crunch (20 reps)

Heel Taps (25 reps) – Lay on your back with knees bent and feet flat, arms at your sides. Crunch up slightly and reach your left hand to your leg heel, then right hand to the right heel. Continue back and forth while keeping your shoulders off the ground.

Side Plank Dip (12 reps/side) – Start in side plank on your right arm, with free arm straight up over shoulder. Drop the right hip down to ground, then lift to return to side plank. Complete reps then switch sides.

  

Spiderman Planks (20 reps) – Start in plank position. Lift right leg and and bend knee to right elbow. Straighten leg and lower back to start. (1 rep). Repeat to the left and continue alternating sides. To add challenge, balance hands on a bosu or ugi ball.

   

Toe Touch Crunch (20 reps) – Lay with legs straight over hips, arms raised straight up. Crunch and touch fingers to toes (short movement).

____________________________________________________________________________________________________________

DAY 4 – Quads and Calves

3 sets – Rest 2 mins between

Sissy Squat (12 reps)
Three Way Calf Raise (20 reps/move)
Lunge Kick (10 reps/leg)
Squat to Calf Raise (12 reps)

Sissy Squat (12 reps) – Stand with feet hip-width apart with right side next to a chair, right hand holding seat back. Rise up onto toes (heels off floor) and bend knees 90 degrees as you lean torso back 45 degrees (so that body forms a straight line from knees to shoulders, abs tight.) Return to standing on toes and repeat.

Three Way Calf Raise (20 reps/move) – Stand with balls of feet on a step, heels hanging over edge, hands on hips. Turn toes inward and lift heels high, then lower them slightly below level of step (repeat for 20 reps). Next, turn toes out 45 degrees; raise and lower for 20 reps. With toes forward, stand on left leg only, bending right leg behind you; do 20 reps then repeat 20 reps on right leg. (80 reps total!)

Lunge Kick (10 reps/leg) – Step back your right leg into a lunge. Come up and kick your right leg forward and straight, leading with your heal. Lower back into a lunge and repeat.  Complete all reps then switch legs.

Squat to Calf Raise (12 reps) – Stand tall and hold a weight up against your chest (medicine ball, kettlebell, dumbbell, etc) feet shoulder width apart. Drop your glutes down so that your thighs become parallel with the floor. Then come back up to the starting position and lift your heels up and place all your weight on the balls of your feet. Squeeze at the top, flexing the calf. Release back down to start position and repeat. You can also do this without weight.

 

SheNOW Fitness Challenge – Week 4

We’re kicking the cardio up a notch this week – I’m sure we could all use an extra calorie burn after our Thanksgiving feasts! For this week’s workouts you will be performing a cardio exercise for every other exercise. Pacing yourself will be key to surviving these workouts, but still be sure to push yourself!

DAY 1

30 seconds work – 10 seconds rest

2 sets ( 20 rounds)

Skipping/Jump Rope

Pogo Hops (right)

Skipping/Jump Rope

Pogo Hops (left)

Skipping/Jump Rope

10 Mountain Climbers + Push-up

Skipping/Jump Rope

Stationary Lunge (right)

Skipping/Jump Rope

Stationary Lunge (left)

Skipping/Jump Rope – Run in place as you jump rope, or do the same without a jump rope (every other 30 second round.

Pogo Hops (right) – Stand on your right leg, arms reached above your head. Lower your hands and squat touching the ground and hinging slightly forward, remaining on one leg. Come up and hop on your right leg, while reaching arms up. Repeat balancing on right leg throughout.

Pogo Hops (left) – Repeat the previous exercise, but standing and balancing on your left leg. If you lose balance touch the other foot down slightly. All of your weight should remain on your standing leg.

10 Mountain Climbers + Push-up – Get in push-up position and alternate bringing each leg up toward chest in a quick running like motion (10 total/5 per leg), then perform a push-up and repeat sequence. If you need to, drop to your knees for the push-up.

Stationary Lunge (right) – Stand with feet staggered, right leg forward. Lower down into a lunge so both knees bend to 90 degrees. Straighten legs back to start and repeat, keeping feet in place.

Stationary Lunge (left) – Repeat the previous move but with your left leg in front. To add a challenge, do a slight hop when coming up, keeping legs staggered and lowering down into a lunge upon landing – and/or hold a dumbbell in each hand to add weight.

_______________________________________________________________________________________

DAY 2

30 seconds work – 10 seconds rest

2 sets (20 rounds)

Jump Squats

Monkey Press-ups

Jump Squats

Reverse Crunch

Jump Squats

Side Plank Twist (Right)

Jump Squats

Side Plank Twist (Left)

Jump Squats

Ski Jump Planks

Jump Squats – Stand with feet hip-width, abs engaged with arms at your sides. Squat down bringing your arms bent in front of you. Jump up as high as you can, using your arms for momentum, and land softly back down into the squat position. Pause briefly and repeat. Complete this exercise every other 30 second round.

Monkey Press-ups – Start in push-up position. Hop feet slightly forward, knees bent and do a push-up in this position, elbows pointing out to sides. Hop feet back out to start and repeat.

Reverse Crunch – Lay on back, arms at sides, legs straight above hips. Lift hips off ground and legs straight up, feet towards the ceiling. Lower to start and repeat.

Side Plank Twist (Right) – Come into side plank on your right forearm or hand, feet stacked. Raise left arm straight up above shoulder. Twist and bring your left hand under torso, then back to start. To increase difficulty, hold a light weight in your hand.

Side Plank Twist (Left) – Repeat previous move but balancing on your left forearm or hand.

Ski Jump Planks – Come into plank. Jump your feet together and up to the left, and jump back to plank. Jump your feet to the right and back. Repeat alternating sides. Keep your abs engaged throughout.

_______________________________________________________________________________________

DAY 3

40 seconds work – 10 seconds rest

2 sets (20 rounds)

Bench Toe Touches

Cross Seated Squat (Right)

Bench Toe Touches

Cross Seated Squat (Left)

Bench Toe Touches

Goblet Squat

Bench Toe Touches

Lateral Lunge and Tap (Right)

Bench Toe Touches

Lateral Lunge and Tap (Left)

Bench Toe Touches – Stand behind a bench, chair or step. Quickly alternating feet, touch right foot to bench then switch feet quickly as you tap your toe to the top of the bench. Keep back tall and core tight. Repeat this every other 30 second round.

Cross Seated Squat (Right) – Sit on chair, with right foot on floor and left ankle crossed over rightknee. Lean into right foot and stand up, squeezing glutes. Sit back down, keeping right ankle on left knee the entire time and repeat.

Cross Seated Squat (Left) – Complete the previous move but with left foot on floor and right foot crossed over left knee. If you are unable to cross your legs, do the move with the crossed leg raised out in front. Just be sure that all of your weight is on the standing leg.

Goblet Squat – Stand in a wide stance with toes slightly turned out, holding a dumbbell on end or a kettlebell at your chest. Keeping a straight torso, squat as low as possible, bringing your butt between your feet. Squeeze your glutes as you come back to standing.

Lateral Lunge and Tap (Right) –  Lunge to the right, then push up and tap your right foot lightly to the ground next to your left foot. Step back out into a side lunge and repeat.

Lateral Lunge and Tap (Left) – Repeat the previous move, but lunge to the left.

_______________________________________________________________________________________

DAY 4

50 seconds work – 10 seconds rest

2 sets (20 rounds)

High Knees

Double Stretch Crunch

High Knees

Ankle Tap Squats

High Knees

Crab Kicks

High Knees

Elbow Plank Leg Lifts

High Knees

Side Kicks

High Knees – Jog in place pumping your arms and bringing your knees up toward your chest. Complete this exercise every other 30 second round.

Double Stretch Crunch – Lie with knees and hips bent 90 degrees, shoulders off the floor, hands on shins. Pull your abs in and flat, extend legs and arms to 45 degrees, and circle your arms and return to start.

Ankle Tap Squats – Stand with feet hip width apart, arms raised straight over head. Squat down and tap left ankle with right hand. Come up and jump, landing into a squat with your left hand tapping your right ankle. Repeat, alternating ankle taps. Keep your back straight, and land softly.

Crab Kicks – Sit with your knees bent and hands behind your hips. Lift hips off the ground slightly. Lift and straighten your right leg and reach and touch your foot with your left hand. Lower foot and hand (not hips) and repeat with the left leg and right hand. Keep hips lifted throughout.

Elbow Plank Leg Lifts – This is just how it sounds – start in elbow plank with your hands clasped. Alternate lifting each leg up, keeping your core straight and tight.

Side Kicks – Stand with feet hip-width apart, knees slightly bent, elbows close to sides and fists near chin. With right leg, kick flexed foot to right side, leaning away for balance. Return to start, jump once in place and repeat with the left leg. Continue alternating legs.