Train Dirty December Monthly Workout Challenge

November 30, 2015

Put down the forks and get dirty for the month of December! Here is a month long holiday challenge to keep you ahead of the game and accountable all throughout this cold winter month.

Train Dirty December Monthly Challenge

Tuesday December 1:

5 Sumo Squats

5 Russian Twists

5 Plank Punches

Wednesday December 2:

5 V-Ups

5 Squat Jumps

5 Burpees

Thursday December 3:

10 Sumo Squats

10 Russian Twists

10 Plank Punches

Friday December 4:

10 V-Ups

10 Squat Jumps

10  Burpees

Saturday December 5:

15 Sumo Squats

15 Russian Twists

15 Plank Punches

Sunday December 6:

15 V-Ups

15 Squat Jumps

15 Burpees

Monday December 7:

20 Sumo Squats

20 Russian Twists

20 Plank Punches

Tuesday December 8:

20 V-Ups

20 Squat Jumps

20 Burpees

Wednesday December 9:

25 Sumo Squats

25 Russian Twists

25 Plank Punches

Thursday December 10:

25 V-Ups

25 Squat Jumps

25 Burpees

Fridayday December 11:

30 Sumo Squats

30 Russian Twists

30 Plank Punches

Saturday December 12:

30 V-Ups

30 Squat Jumps

30 Burpees

Sunday December 13:

35 Sumo Squats

35 Russian Twists

35 Plank Punches

Monday December 14:

35 V-Ups

35 Squat Jumps

35 Burpees

Tuesday December 15:

40 Sumo Squats

40 Russian Twists

40 Plank Punches

Wednesday December 16:

40 V-Ups

40 Squat Jumps

40 Burpees

Thursday December 17:

45 Sumo Squats

45 Russian Twists

45 Plank Punches

Friday December 18:

45 V-Ups

45 Squat Jumps

45 Burpees

Saturday December 19:

50 Sumo Squats

50 Russian Twists

50 Plank Punches

Sunday December 20:

50 V-Ups

50 Squat Jumps

50  Burpees

Monday December 21:

55 Sumo Squats

55 Russian Twists

55 Plank Punches

Tuesday December 22:

55 V-Ups

55 Squat Jumps

55 Burpees

Wednesday December 23:

60 Sumo Squats

60 Russian Twists

60 Plank Punches

Thursday December 24:

60 V-Ups

60 Squat Jumps

60 Burpees

Friday December 25:

65 Sumo Squats

65 Russian Twists

65 Plank Punches

Saturday December 26:

65 V-Ups

65 Squat Jumps

65 Burpees

Sunday December 27:

70 Sumo Squats

70 Russian Twists

70 Plank Punches

Monday December 28:

70 V-Ups

70 Squat Jumps

70 Burpees

Tuesday December 29:

75 Sumo Squats

75 Russian Twists

75 Plank Punches

Wednesday December 30:

75 V-Ups

75 Squat Jumps

75 Burpees

Thursday December 31:

80 Sumo Squats

80 Russian Twists

80 Plank Punches

Pictures

Exercise Instructions

Sumo Squats

  • Stand with your feet wider than hip-width apart, toes slightly turned out, holding a medicine ball in front of your chest.
  • Squat down as low as you can, keeping your heels on the ground and your back straight.
  • Press back up to standing. That’s one rep.

Russian Twists

  • Sit on the ground with your knees bent and your heels about a foot from your butt.
  • Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
  • Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
  • Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.

V-Ups

  • Lie on a flat surface with your lower back curvature pressed against the surface. Hold on to a fixed and sturdy object behind you (such as one of the beams from a squat rack) or you can just have your arms by your side with the palms facing the floor. Your feet should be straight in front of you and the upper torso should be aligned with the arms behind you holding on to the fixed object.
  • Raise your legs to where they are off the floor. This will be your starting position.
  • Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
  • Go back slowly to the starting position as you breathe in.

Squat Jumps

  • Stand with your feet shoulder-width apart, arms hanging at your sides.
  • Squat down until your knees are bent about 90 degrees.
  •  Immediately swing your arms overhead and jump upward as high as you can.
  • As you land, gently bend your knees and sink back down into the squat position.

Plank Punches

  • Begin in high plank position. Your shoulders, arms and wrists should be in line with one another and make sure your back is flat. Focus on engaging your core and glutes.
  • Raise your left arm and punch forward, extending your arm straight out as you punch. Motion is slow and controlled; core is to remain engaged throughout the entire exercise, as this will also assist in maintaining your balance (it will minimise tipping as you extend your arms for each punch).
  • Lower your left arm to the starting position, arms and wrists in line with one another again. Raise your right arm and punch forward as you did with your left.
  • Repeat, alternating between right- and left-arm punches. Make sure core is tight throughout the entire exercise. Alternate arms.

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.

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PLEASE NOTE: Following and/or participating in my blog, daily workouts, meal plans, and any tips or advice is solely your decision. I recommend checking with your physician prior to following any of the workouts or meal plans that I share. I am very open in sharing that I am not a health care professional, personal trainer, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences.

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