Welcome to February!!
Ok so some of your New Years energy might be fading. Couple that with cold dreary weather and it can be hard to stay motivated. Here are a few tips to keep you moving this month:
- SET a workout goal for the month. Download the monthly workout calendar, fill in your goal # of workouts for the month.
- DECIDE that nothing is going to get in your way. This is going to sound crazy, but when you FULLY commit to yourself magic happens. I’ve seen it time and time again, but it requires a real commitment to yourself.
- Get an ACCOUNTABILITY Buddy. Having a buddy that you meet for a workout or check in with post workout can go a long ways when it comes to staying on track. If no one comes to mind, post in the group, someone in there would love to be your buddy.
- SCHEDULE your workouts. You set your goal for then month, now put them on your calendar.
A Challenge for February!
Push ups are a struggle for so many women. There are a number of programs that promise to increase the volume of push ups you can do, but there is no better option than just doing more push ups!
For the month of February I’m challenging you to accumulate 500 push ups.
Yes that sounds like a LOT, but its really just 18 per day. You don’t have to do them all at once. You can do some from your toes, some from an incline, whatever works.
WHAT TO EXPECT THIS MONTH:
In addition to your regular workouts and push up challenge, this month I will be coming at you live on Tuesday February 5th at 8:30 PM. The Topic: Developing a Habit of Showing Up For Yourself.
Most of us in this group are moms which means we’ve got a LOT on our plates. Between kids, work, and home life is stressful and I know I often find myself making sure everyone else’s needs are satisfied before my own.
This month we are going to talk about our own needs. About consistently showing up for ourselves and honoring the goals and dreams we have which may have nothing to do with our family.
Hope to see you on live, the recording will be up if you can’t make it!
Your Workout Calendar
Back Squat with a Pause
15/Leg Single Leg Hip Thrusts
15 Banded Pull Thru
15/Side Banded Heel Slides
12 Min AMRAP
Bicep Curl + Strict Press 1 Min
Push Press 1 Min
DB Shoulder Press 1/2 Rep 1 Min
Wide Pushup + Tricep Pushup 1 Min
B.O. Row+Fly+Front Raise 1 Min
5 Rounds of:
2 Min Cardio (Choose Your Favorite)
20 Jump or Air Squats
Rest 2 Minutes
4 Rounds for Maximum Reps
Min 1: 10 SL Squats to a box
Min 2: 15 Banded Face Pulls or TRX Rows
Min 3: 20 DB Snatches (10/Arm)
30 Elevated Banded Wide Stance Glute Biridge
30 Elevated banded frog pumps
30 Narrow Stance Glute Bridges
14 Min AMRAP
10 Dumbbell Thrusters
10 Push Ups With Row
10 Rev Lunge with Curl
10 Kneeling Hip Thrust w/ Heart Press
3 Rounds for Time of:
50 Box Toe Taps
10/Lg Split Squat with Front foot lifted
10/Lg Reverse Plank w/ Bicycle Kick
10 Per Arm 1 Arm Press
10 Per Arm 1 Arm Row
10 Light Deadlifts (Sub RDLs if no plates)
10 Plate/DB Raise w/ Slow Lower
Rest 30 seconds between rounds
Incline Plank Rows
10 Min EMOM
Every Minute on the Minute Complete 2 sets of the following complex:
2 DB Push Presses
2 Bent Over Rows
2 Standing Flies
2 Single Dumbbell Heart Presses
5 Min (30 Sec/Mvmt)
14 Min EMOM
Even Mins: One Hand KB Deadlift
Odd Mins: 5-10 Burpees
Finisher: With a Stability Ball
20 Plank Roll Ins
20 Hamstring Curls