February

Every month for the twelve months of 2014 I am offering a 30-day challenge to support your personal growth and fitness goals.   January was a great kickoff with pushups, plank-holds and tricep dips! I heard from some of you in person that the progression took discipline...but when you kept with it, there were notable gains in strength and continuity of practice.  Don't worry if it wasn't perfect, February is a fresh start and you got it!!!

Progress not perfection

This month is only 28 days long so we're going hard again.  This time we're rockin' Abs :)

Please ask questions, post comments and offer your experiences as they arise so others may benefit.

Crunches/Bicycles/Leg raises/Plank*

1 set if you're just getting in the swing, 2 if you're ready to rock out

Day1; 15/5/5/10sec            D15;70/95/45/60s  

D2; 20/8/8/12s                   D16; rest               

D3; 25/10/10/15s                 D17; 75/100/ 45/65s 

D4; rest                               D18; 80/110/50/70s 

D5; 30/12/12/20s               D19; 85/120/50/75s 

D6; 35/15/15/25s                  D20; rest              

D7; 40/20/20/30s               D21; 90/130/55/80s 

D8; rest                               D22; 95/140/55/85s

D9; 45/30/30/40s                 D23; 100/150/60/90s   

D10; 50/50/30/40s                 D24; rest        

 D11; 55/65/35/45s              D25; 105/160/60/95s

D12; rest                               D26; 110/170/60/100s

D13; 60/75/40/50s               D27; 115/180/65/110s

D14; 65/85/45/55s               D28; 120/190/65/115s

Nutritional challenge; no fried foods

*Crunch = lying on your back with knees bent and feet grounded roll up so shoulder blades are completely lifted off the mat and then release back down, staying engaged through core, repeat.

Bicycles = lying on back draw both knees into chest and crunch shoulder blades up off mat twisting to reach one shoulder to the opposite knee as other leg extends.  In a smooth motion switch sides crunching shoulder to knee.  This double motion of right shoulder/left knee then left shoulder/right knee counts as ONE interval.

Leg lifts = lying on back with legs extended and hands beneath your butt, palms down for stability slowly lift legs perpendicular to the floor (pointed to sky) and lower down to mat with control, tapping heals for one and continue.  If low back starts to hurt bend knees for modification, continuing to initiate movement from the hips (not knees!)

Plank = top of a pushup position with integrated shoulders, tight core and strong legs.  Come to knees for modification but keep hips in front of knees for weight in core.