December Fitness Challenge
All you need for great physical conditioning, including the abs you want and endless energy, is a clean diet and pullups, pushups, squats and running.
This workout will get you there without special equipment. Improvise something for bicep curl dumbbells and you don't need a gym.
This is a circuit training. Do one exercise right after the previous one, rest one minute after the last one, and do three sets in all.
- Squat - 12 reps. Stand with your feet shoulder-width apart and sit back as if you were sitting on a chair.
- Jump squat - 12 reps. Squat halfway down and jump as high as possible.
- Walking lunge - 20 steps. Step forward and lower your back knee to the ground. Repeat, alternating sides.
- 1/4 pushup - 10 reps. From a pushup position, push 1/4 of the way up. Do fast, shortened range of motion reps.
- Pushup - as many as possible.
- Plank - 30 seconds. Rest on your elbows with your body extended in a pushup position.
- Crunch - as many as possible. Raise your torso until your shoulder blades leave the ground.
- Leg raise - 10 reps. Lie on your back and raise both your legs straight up from your hips.
- Pullup - as many as possible.
- Bicep curl - 30 reps. Raise as much weight as you can while doing 30 reps.
- Diamond pushup - 30 reps. Do pushups with your hands together, thumbs and index fingers touching.
- 1/4 mile run - Any speed.
It isn't necessary to finish the December fitness challenge, although that would be great
The point is to start
How many days can you do in a row?
How many sets can you do in a week?
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