New Year fitness challenge - Juice Daily
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New Year fitness challenge

Every day for the month of January you have a fitness task to complete. The tasks will get tougher as you progress through the month, and you will find yourself getting fitter and fitter! No equipment is necessary, just your determination to jump start your fitness in 2016!

 

  • Workout with Veronica for free on Bodypass

 

Jan 1: Fit test

How many of each exercise can you do in 60 seconds? Go through one round of each exercise with 60 seconds rest in between the exercises.
1. Squats
2. Push ups
3. Lunge Jumps
4. Burpees
5. 20m room shuttles

Jan 2: Plank test

Hold a plank for as long as you can. Make sure you record it, so you can see how much you improve each time.

Jan 3: Short and sweet

Complete three rounds of:
1. 10 x squats
2. 10 x push ups
3. Do a 20 second plank hold
4. 20 x high knees
5. Five x burpees

Jan 4: Cardio

Aim to get in 30 minutes of cardio (i.e. run, fast walk, swim, kayak).

Jan 5: Booty burner

Complete four rounds of:
1. 10 x squat jumps
2. Do a squat hold for 20 seconds
3. 10 x lunge jumps
4. Do a squat hold for 20 seconds
5. 10 x low squat pulses
6. Do a squat hold for 20 seconds

Take a 40 to 60 second rest, then repeat.

Jan 6: Ripped abs

Perform 30 seconds of each exercise for three rounds.
1. Bicycle abs
2. Crunches
3. Full range sit ups
4. Plank hold
5. Mountain climbers (rest for 30 seconds, then repeat)

Jan 7: Stretch it out

Aim to get in 30 minutes of stretching or go to a yoga class.

Jan 8: Burpee test

How many burpees (chest to floor) can you do in two minutes? Make sure you record it, so you can see how much you improve each time.

Jan 9: Awesome arms

Complete four rounds of:
1. 10 x tricep dips. Take a 20 second rest.
2. 10 x push ups (toes if you can). Take a 20 second rest.
3. 10 x bent over back flies. Take a 20 second rest.
4. 100 x shadow boxing. Take a 40 to 60 second rest, then repeat.

Jan 10: Cardio

Aim to get in 30 minutes of cardio (i.e. run, fast walk, swim, kayak etc.)

Jan 11: Lean legs

Complete the list of exercises as quickly as you can with minimal rest.
1. 100 x high knees
2. 90 x mountain climbers
3. 80 x low squat pulses
4. 70 x butt kicks
5. 60 x hip raises
6. 50 x star jumps
7. 40 x reverse lunges
8. 30 x squats
9. 20 x step ups
10. 10 x sumo (wide) squat jumps.

Jan 12: Intervals

Choose a cardio option (i.e. rower, bike, running, skipping). You will be doing fast and slow intervals with whatever option you chose. Make sure to SPRINT for the fast interval and really back off to recover during the slow interval.

1. Sprint for 60 seconds with a 60 second slow interval in between. Repeat two times and then have a two minute rest.
2. Sprint for 45 seconds with a 45 second slow interval in between. Repeat four times and then have a two minute rest.
3. Sprint for 30 seconds with a 30 second slow intevral in between. Repeat four times and then have a two minute rest.

Jan 13: Ripped abs

Spend 30 seconds on each exercise for four rounds.
1. Bicycle abs
2. Crunches
3. Full range sit ups
4. Plank hold
5. Mountain climbers (rest for 30 seconds, then repeat)

Jan 14: Stretch it out

Aim to get in 30 minutes of stretching or go to a yoga class.

Jan 15: Fit test 2

How many of each exercise can you do in 60 seconds? Go through one round of each with 60 seconds rest in between each new exercise.
1. Squats
2. Push ups
3. Lunge Jumps
4. Burpees
5. Do 20m room shuttle sprints

Did you improve from last time?

Jan 16: Plank test

Hold a plank for as long as you can. Make sure you record it, so you can see how much you improve each time.

Jan 17: Short and sweet

Complete four rounds of:
1. 10 x squats
2. 10 x push ups
3. Do a 20 second plank hold
4. 20 x high knees
5. Five x burpees

Jan 18: Cardio

Aim to get in 30 minutes of cardio (i.e. run, fast walk, swim, kayak etc).

Jan 19: Booty burner

Complete five rounds of:
1. 10 x squat jumps
2. Do a 20 second squat hold
3. 10 x lunge jumps
4. Do a 20 second squat hold
5. 10 x low squat pulses
6. Do a 20 second squat hold

Take  a 40 to 60 second rest, then repeat.

Jan 20: Ripped abs

Perform 30 seconds of each exercise for three rounds.
1. Bicycle abs
2. Crunches
3. Full range sit ups
4. Plank hold
5. Mountain climbers (rest for 30 seconds, then repeat)

Jan 21: Stretch it out

Aim to get in 30 minutes of stretching or go to a yoga class.

Jan 22: Burpee test

How many burpees (chest to floor) can you do in two minutes? Did you improve from last time?

Jan 23: Awesome arms

Complete four rounds of:
1. 10 x tricep dips. Take a 20 second rest.
2. 10 x push ups (toes if you can). Take a 20 second rest.
3. 10 x bent over back flies. Take a 20 second rest.
4. 100 x shadow boxing. Take a 40 to 60 second rest, then repeat.

Jan 24: Cardio

Aim to get in 30 minutes of cardio (i.e. run, fast walk, swim, kayak etc).

Jan 25: Legs day

Complete the list of exercises as quickly as you can with minimal rest.
1. 100 x high knees
2. 90 x mountain climbers
3. 80 x low squat pulses
4. 70 x butt kicks
5. 60 x hip raises
6. 50 x star jumps
7. 40 x reverse lunges
8. 30 x squats
9. 20 x step ups
10. 10 x sumo (wide) squat jumps.

Jan 26: Intervals!

Choose a cardio option (ie. rower, bike, running, skips). You will be doing fast and slow intervals with whatever option you chose. Make sure you SPRINT for the fast interval and really back off to recover during the slow interval.

1. Sprint for 60 seconds with a 60 second slow interval in between. Repeat three times and then have a two minute rest.
2. Sprint for 45 seconds with a 45 second slow interval in between. Repeat four times and then have a two minute rest.
3. Sprint for 30 seconds with a 30 second slow in between. Repeat five times and then have a two minute rest.

Jan 27: Ripped abs

Perform 30 seconds of each exercise for three rounds.
1. Bicycle abs
2. Crunches
3. Full range sit ups
4. Plank hold
5. Mountain climbers (rest for 30 seconds, then repeat)

Jan 28: 200 squat day

Throughout the day try to get in 200 squats. You can do it all in one go (ouch!) or spread them out throughout the day.

Jan 29: Stretch it out

Aim to get in 30 minutes of stretching or go to a yoga class.

Jan 30: Plank test

Hold a plank for as long as you can. Did you improve from your previous tests?

Jan 31: Fit test 3

How many of each exercise can you do in 60 seconds? Go through one round of each with 60 seconds rest in between the exercises.
1. Squats
2. Push ups
3. Lunge Jumps
4. Burpees
5. 20m room Shuttle Sprints

How did you go, best results yet?

  • Workout with Veronica for free on Bodypass

Key: Descriptions of basic exercises

Squat: Start in a standing position with your feet just wider than your hips. Sit back and down like you’re sitting into an imaginary chair. Try not to fall forward. Keep the weight in the heels and keep your chest up and shoulders back. Lower down, so your thighs are parallel to the floor and your knees are over your ankles. Keep your body tight, and push through your heels to bring yourself back to the starting position.

Push ups: Start in a plank position. Your hands must be on either side of your chest and your feet together. Lower your body until your chest almost touches the floor at the bottom of the movement, and then return up to the starting position. You can place your knees on the floor for a slight regression.

Reverse lunges: Start standing up tall,shoulders back and hands by the sides. Step back, so that both legs bend to 90 degrees. Lower the back knee within an inch of the ground and then step forward to start. Repeat on the opposite leg.

Burpees: Start standing up tall, shoulders back and hands by the sides. Jump back to a high plank position (add a push up to make it harder) then jump back to a low squat position (feet wide and sitting back into it). Jump up and then move straight into the next rep.

Plank: Start on your elbows and knees and lock your hands together. Straighten your legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart. Face the floor and make sure you don’t arch your back or stick your bottom in the air.

Wall squat/squat hold: Sit with your back against a wall, pillar or tree. Make sure your legs are 90 degrees from knee to floor and squeeze your butt.

Bicycle abs: Start lying down with your back flat on the ground. Place your hands behind your head and lift both of your legs off the ground. As you rotate through the core, bend one knee so the opposite elbow moves towards the opposite knee in a bicycle movement action. Repeat on the other side and pick up speed if you’re in control of the movement.

Crunches: Start in a seated position with your feet on the floor and your legs bent. Cross your arms over your chest. Keep your feet on the ground as you perform little pulses. Lift your upper back and shoulders just off the ground and with control lower it back down to the ground.

Full range sit ups: Start in a seated position with your feet on the floor and your legs bent. Cross your arms over your chest. Keep your feet on the ground as you curl up and keep the chest open and shoulders back. Come to within an inch of your knees and then with control lower back down to ground.

Mountain climbers: Starting in a high plank position with hands on either side of the chest, knees off the ground, body straight and core braced. Bring one knee in quickly towards the chest then swap with the opposite knee.

High knees: As fast as you can, run on the spot bringing your knees up towards your chest. Try to keep your body straight and tall.

Butt kicks: As fast as you can, run on the spot kicking your feet back and gently tap your butt.

Star jumps: Start standing tall with feet together and arms by your sides. As the feet jump out wide, the arms also move out wide to the sides parallel with your shoulders. When the feet jump in, move the hands back by the sides of the body. This equals one rep.

Step ups: Stand in front of a step or box. Step up placing both feet firmly on the box. Step down one foot at a time. Repeat placing other foot up first.

Bent over back flies: Start in a bent over position with your chest almost parallel to the ground. Make sure your knees are slightly bent and core engaged (suck in tummy). Place your arms with slightly bent elbows down below your chest and then open them up wide. Make sure you bring both elbows and hands in line with the mid-line of the body. Squeeze your shoulders together and then slowly release back to the start position.

Shadow boxing: Take a fighter stance with one foot forward and one foot back. Keep your knees slightly bent. Throw punches fast, pretending to hit an opponent. Make sure your punches finish with an extended arm, and move through the torso to work your abs.

Tricep dips: Place your feet parallel in front of you and bend your knees. Hold on to the edges of a bench or step with your hands facing your feet. Lower your body towards the ground and push back up to straight arms.

Squat pulses: Begin in a squat, but instead of coming all the way up, stay down low and perform little pulses up and down. Keep your weight shifted back and your heels firmly on the ground.

Shuttle sprints: Mark out a space (20 metres long) and run as fast as you can back and forth between the markers.

Veronica Wallington

About the person who wrote this

Veronica Wallington

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Veronica (better known as Vee) is the founder and head trainer of V8 Group Training. Her background in fitness stems from an early age training and competing as a professional athlete for distance running, of which she excelled to be in top ranking in the world for various distances. Vee’s passion for fitness and healthy living although heavily influenced from her athletic pursuits and commitments has been broadened and she now enjoys working with the everyday person in achieving their fitness, weightless, and healthy living goals.

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