Exercise Articles

Fitness for All Squat’n September: 30-Day Squat Challenge

It’s the start of a new month and that means a new monthly challenge. Because we love alliteration, how about the Squat’n September Challenge? 

This 30-day challenge will have you squatting your way through the month of September.

Day 1: 50 squats

Day 2: 55 squats

Day 3: 60 squats

Day 4: REST

Day 5: 70 squats

Day 6: 75 squats

Day 7: 80 squats

Day 8: REST

Day 9: 100 squats

Day 10: 105 squats

Day 11: 110 squats

Day 12: REST

Day 13: 130 squats

Day 14: 135 squats

Day 15: 140 squats

Day 16: REST

Day 17: 150 squats

Day 18: 155 squats

Day 19: 160 squats

Day 20: REST

Day 21: 180 squats

Day 22: 185 squats

Day 23: 190 squats

Day 24: REST

Day 25: 220 squats

Day 26: 225 squats

Day 27: 230 squats

Day 28: REST

Day 29: 240 squats

Day 30: 250 squats

Fitness for All Amazing Abs: August Abs Challenge

Even though summer is almost over, there is still time to get those fabulous abs.

This month we offer our Amazing Abs in August Challenge. Follow this 31-day workout to start building those abdominal muscles today! 

Day 1: 20 crunches

Day 2: 25 crunches

Day 3: 30 crunches plus a 30-second plank

Day 4: 35 crunches

Day 5: 40 crunches

Day 6: 45 crunches plus 2- 30-second planks

Day 7: 50 crunches

Day 8: 55 crunches

Day 9: 60 crunches plus 3- 30-second planks

Day 10: REST

Day 11: 65 crunches

Day 12: 70 crunches plus 2- 45-second planks

Day 13: 75 crunches

Day 14: 80 crunches

Day 15: 85 crunches plus 3- 45-second planks

Day 16: 90 crunches

Day 17: 95 crunches

Day 18: 100 crunches plus 1- 60-second plank

Day 19: REST

Day 20: 85 crunches

Day 21: 80 crunches plus 2- 60-second planks

Day 22: 75 crunches

Day 23: 70 crunches

Day 24: 65 crunches plus 3- 60-second planks

Day 25: 80 crunches

Day 26: 85 crunches

Day 27: 80 crunches plus 2- 60-second planks

Day 28: 85 crunches

Day 29: 90 crunches

Day 30: 95 crunches plus 5- 60-second planks

Day 31: 105 crunches

Fitness for All: Firecracker Frenzy Fourth of July Challenge

The Fourth of July brings food, picnics, swimming, fireworks and so much more. 

Why not kick off this Fourth of July with a bang and not just end it with one? 

This month we offer you this “Firecracker Frenzy: Fourth of July Workout Challenge”.

 Start off with these warm-ups:

*30-second march in place

*20 glute kicks

*20 squats

*20 jumping jacks

*30-second march in place 

And the workout:

 *25 jumping jacks

*20 side lunges

*25 jump squats

*15 push-ups

*10 burpees

*20 crunches

*20 sit-ups

*30-seconds to 1 minute plank

Repeat full circuit one time. 

Cool Down:

*30-second march in place

*Stretch 

Have fun and Happy Fourth of July Everyone!

Fitness for All Jiggle-free June: 30-Day Triceps Challenge

With 30 days in the month of June, it is the perfect time to take on this next challenge- Jiggle-free June. This “jiggle” that we referring to is that jiggly area underneath your arms – the triceps.

Tricep dips can easily be done at home with these easy steps:

1. Sit on a chair. Keep your hands wide and your elbows slightly bent.
2. Stretch out your legs with your knees slightly bent.
3. Using your arms, lower your body to the floor.
4. Raise your body to the starting position, making one full rep.

Here’s how to complete the challenge. Perform the following reps each day and say goodbye to that jiggle. 

Day 1: 5 dips

Day 2: 10 dips

Day 3: 15 dips

Day 4: 20 dips

Day 5: REST

Day 6: 20 dips

Day 7: 25 dips

Day 8: 30 dips

Day 9: 35 dips

Day 10: REST

Day 11: 35 dips

Day 12: 40 dips

Day 13: 45 dips

Day 14: 50 dips

Day 15: REST

Day 16: 50 dips

Day 17: 55 dips

Day 18: 60 dips

Day 19: 65 dips

Day 20: REST

Day 21: 65 dips

Day 22: 70 dips

Day 23: 75 dips

Day 24: 80 dips

Day 25: REST

Day 26: 80 dips

Day 27: 85 dips

Day 28: 90 dips

Day 29: 95 dips

Day 30: 100 dips