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Self New Year Challenge Workouts

196 Pins
·
30 Sections
·
7y
By
Ashlie Gomes
Hamstring Stretch
Low Lunge w/ Twist
Rotational Hip Opener

Days 1/4/12-13/16/19/22/23/26/28 Warm Ups

3 Pins
Jumping Jacks
Shoulder Tap
Jump Rope Shuffle

Day 1: 5-Move Bodyweight Cardio Workout

6 Pins
Rag Doll Hang
Downward Dog
Thread the Needle

5-Move Bodyweight Cardio Cool Downs

5 Pins
Hamstring Stretch w/ Twist
Wide Squat to Hamstring Stretch
Inchworm

Day 2/Day 5/Day 8-9/Day 15/Day 18 - Warm Ups

3 Pins
Wall Angel
Push-Ups
Jab, Cross

Day 4: Upper Body Strength Builder

5 Pins
Bonus: Sumo Squat
Giant Mountain Climber
Single-Leg Deadlift

Day 5: Lower-Body and Core Circuit

6 Pins
Jump Squats
Push-Ups
High Knee

Day 6: HIIT Bodyweight Workout

5 Pins
Single-Leg Plank Saw
Alternating Lateral Lunges
Spider Crawl

Day 2: Total-Body Strength Workout

5 Pins
Alternating Jackknife
Side Plank Hop
Spiderman

Day 8: 5-Move Core Workout

5 Pins
Bonus: Birddog Balance
Jump Squats
Hollow Rock

Day 9: Jump & Sprint Cardio

6 Pins
Bonus: Windshield Wipers
Bonus: Lateral Plank Walk
Single-Leg Deadlift

Day 10: Core & Leg Bodyweight Workout

7 Pins
Bonus: Spider Crawl
Jumping Jacks
Windshield Wiper

Day 12: 20-min Bodyweight Workout

6 Pins
Bonus: Hollow Rock
Thruster
Butterfly Bridge

Day 13: 5-Move Lower Body Strength Workout

6 Pins
Bonus: Single-Leg Deadlift
Spider Crawl
Wall Angel

Day 15: 5-Move Full Body Workout

6 Pins
Jump Rope
Skater
High-Knee

Day 16: High and Low Cardio Workout

5 Pins
Superman
Lunge Squat Lunge
Push-Ups

Day 18: 20-Min Upper-Body Strength Workout

5 Pins
Bonus: Squat Hold
Hollow Rock
High Plank Hold

Day 19: Jump & Rock Cardio

6 Pins
Bonus: Star Jump
Wall Angel
Giant Mountain Climber

Day 21: Full-Body Strength-Building

6 Pins
Skater
Shoulder Tap
Squat

Day 22: Squat, Tap & Jack Cardio

5 Pins
Bonus: Windshield Wiper
Bonus: Alternating Jackknife
Bonus: Hollow Rock

Day 23: Upper-Body & Core Strength

8 Pins
Bonus: Single-Leg Plank Saw
Star Jump
Alternating Jackknife

Day 25: 20-Min Core & Cardio

6 Pins
Bonus: Mountain Climber
Curtsy Lunge
Butterfly Bridge

Day 26: Strength Builder Plus Cardio

6 Pins
Bonus: Hollow Rock x 8 Reps (AMRAP - As Many as Possible in 3 minutes)
Bonus: Alternating Reverse Lunge x 5 Reps each side (AMRAP - As Many as Possible in 3 minutes)
Bonus: Broad Jump x 10 Reps (AMRAP - As Many as Possible in 3 minutes)

Day 28: 5-Move Strength Burnout

8 Pins
Legs Up The Wall
Reclined Pigeon Pose
Seated Spinal Twist

Active Recovery Day Moves

4 Pins
Mobility Finisher
Frog Pose
Pigeon Pose

Foam Rolling Moves for Tight Spots

10 Pins