Sorry for the quality on this guys. I have it as a pretty calendar but I am having trouble inserting a PDF.... I hopefully will fix this soon. Here is a September Challenge for you. It's a great challenge for all sizes, ages, colors, smells... :) Comment if you have questions.
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1. ABS CHALLENGE 2. CIRCUITS **You can substitute any circuit for a rundown if the weather is nice or you are near a treadmill** |
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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6 |
7 |
8 |
9 |
10 |
11 |
12 |
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15 SIT UPS/ 5 CRUNCHES/5 LEG RAISES/ 10 SEC PLANK *Circuit 1 |
20 SIT UPS/ 8 CRUNCHES/ 8 LEG RACES/ 12 SEC PLANK *Circuit 2 |
25 SIT UPS/ 10 CRUNCHES/ 10 LEG RACES/ 15 SEC PLANK *Circuit 3 |
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30 SIT UPS/ 15 CRUNCHES/ 15 LEG RACES/ 25 SEC PLANK *Circuit 4 |
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13 |
14 |
15 |
16 |
17 |
18 |
19 |
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40 SIT UPS/ 20 CRUNCHES/ 20 LEG RACES/ 30 SEC PLANK
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45 SIT UPS/ 30 CRUNCHES/ 22 LEG RACES/ 35 SEC PLANK *Circuit 1 |
50 SIT UPS/ 35 CRUNCHES/ 25 LEG RACES/ 35 SEC PLANK *Circuit 2 |
50 SIT UPS/ 40 CRUNCHES/ 30 LEG RACES/ 40 SEC PLANK *Circuit 3 |
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50 SIT UPS/ 40 CRUNCHES/ 30 LEG RACES/ 40 SEC PLANK *Circuit 4 |
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20 |
21 |
22 |
23 |
24 |
25 |
26 |
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55 SIT UPS/ 40 CRUNCHES/ 33 LEG RACES/ 40 SEC PLANK
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60 SIT UPS/ 40 CRUNCHES/ 35 LEG RACES/ 45 SEC PLANK *Circuit 1 |
60 SIT UPS/ 40 CRUNCHES/ 35 LEG RACES/ 45 SEC PLANK *Circuit 2 |
65 SIT UPS/ 45 CRUNCHES/ 37 LEG RACES/ 50 SEC PLANK *Circuit 3 |
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70 SIT UPS/ 50 CRUNCHES/ 40 LEG RACES/ 50 SEC PLANK *Circuit 4 |
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27 |
28 |
29 |
30 |
1 |
2 |
3 |
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70 SIT UPS/ 50 CRUNCHES/ 40 LEG RACES/ 50 SEC PLANK
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75 SIT UPS/ 50 CRUNCHES/ 43 LEG RACES/ 55 SEC PLANK *Circuit 1 |
75 SIT UPS/ 55 CRUNCHES/ 45 LEG RACES/ 60 SEC PLANK *Circuit 2 |
80 SIT UPS/ 55 CRUNCHES/ 45 LEG RACES/ 60 SEC PLANK *Circuit 3 |
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80 SIT UPS/ 65 CRUNCHES/ 45 LEG RACES/ 60 SEC PLANK *Circuit 4 |
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4 |
5 |
6 |
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90 SIT UPS/ 65 CRUNCHES/ 45 LEG RACES/ 65 SEC PLANK
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100 SIT UPS/ 75 CRUNCHES/ 50 LEG RACES/ 75 SEC PLANK
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Circuits:
- 50 Jumping Jacks, 10 Squats, 50 Jumping Jacks, 20 Alt. Leg Lunges, 50 Jumping Jacks, 10 push-ups, 50 Jumping Jacks_ Rest 2 Minutes & REPEAT 5 times
- 30 Mountain Climbers, 25 Squats, 30 Mountain Climbers, 30 Sec. Wall-sit, 30 Mountain Climbers, 10 push-ups, 30 Mountain Climbers _Rest 2 Minutes & REPEAT 5 times
- 10 Plank/Tricep lifts, 20 Mountain Climbers, 10 Frog Jumps_Rest 2 Minutes & REPEAT 5 times
- 10 push-ups, 20 high knees, 10 Hamstring curls (with exercise ball), 20 Russian Twists (with weight)