January: Physical Challenge Breakdown

We’re half way through our Winter Warrior Challenge and it’s time to get a head start on 2019. I hope many of you took advantage of the holiday break and the many suggested activities in last month’s Grab Bag challenge. Now it’s time to get to January theme which focus on some Physical Training!

As is New Year’s tradition, many of us set goals to get into better physical shape during the coming year. We’ll train more. Go to the gym more. Eat healthier. But where to begin? 

For January, we would like to help out and give some suggested work outs that anyone can work on during the month. Listed out below are two work out options that you can implement as your life allows. The first option has smaller workout sessions that are done 6 times a week. The second option has a slightly larger workout but is only done 3 times a week. Additionally, every week will incrementally add more to ensure you don’t plateau throughout the month. Take your pick and get started today!

P.S. Print out our simple Workout Tracker to track your progress throughout the month

The goal of this month is to increase your physical fitness by following one of the workouts outlined below.

Workout 1 – workout 6 times a week

Week 1: 3 sets of 8 each

  • Pushups
  • Jumping Jacks
  • Lunges
  • Squats
  • Calf Raises
  • 30 sec. plank (done once)

Week 2: 3 sets of 10 each

  • Pushups
  • Jumping Jacks
  • Lunges
  • Squats
  • Calf Raises
  • 40 sec. plank (done once)

Week 3: 3 sets of 12 each

  • Pushups
  • Jumping Jacks
  • Lunges
  • Squats
  • Calf Raises
  • 50 sec. plank (done once)

Week 4: 3 sets of 15 each

  • Pushups
  • Jumping Jacks
  • Lunges
  • Squats
  • Calf Raises
  • 60 sec. plank (done once)

Workout 2 – workout 3 times a week

Week 1:

  • 10 Pushups
  • 10 Jumping Jacks
  • 10 Lunges
  • 10 Squats
  • 10 Calf Raises
  • 30 sec. plank

Week 2:

  • 15 Pushups
  • 15 Jumping Jacks
  • 15 Lunges
  • 15 Squats
  • 15 Calf Raises
  • 30 sec. plank

Week 3:

  • 20 Pushups
  • 20 Jumping Jacks
  • 20 Lunges
  • 20 Squats
  • 20 Calf Raises
  • 45 sec. plank

Week 4:

  • 25 Pushups
  • 25 Jumping Jacks
  • 25 Lunges
  • 25 Squats
  • 25 Calf Raises
  • 60 sec. plank

If you have any questions on how to perform these exercises, trying YouTubing them or let us know in the comments.

Here are some more :

Questions? Looking for others to workout with? Let us know!

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