Hi everyone, hope you had a productive January, always nice when you can start the year off on a good foot. Hope you found eating clean to get easier as the month went on, and if you didn’t get a chance to try it out yet, there’s still time! Follow the link here to get started.
This month we’re focusing on fitness while keeping up with our clean eating for life plan. February is Full Body month, training all your muscles including your heart, all without weights. You can do this anywhere, at home, the gym, on vacation, so there’s no excuses! Do these moves 2 to 3 days per week and it should take about 20 min. to complete, you can do this as a tabata with 1 min. of rest between sets, or you can do the prescribed reps.
Full Body February
1. Opposite Arm/Leg Crunches
Reach one arm and the opposite arm out to hip height, then bring your elbow in towards your knee in the middle of your body, all while pulling your abs in. Reach back out to hip height and perform the reps. 10 on each side for beginners, 12 for intermediates, 15 reps for advnaced.
2. Boxer Push Ups
Place one hand beside your face, the other beside your chest. Push yourself up to a plank position, then lower back into a push up. Do the recommended reps then change which hand is up and which is back and do the same reps on the other side. I recommend if your push ups aren’t strong to start by doing these on your knees. Beginners do 5 reps each side, intermediates 8, and advanced 10.
3. Inchworms (optional jump)
From a standing position, bend forward at the hips (bending your knees if necessary) until your hands reach the floor. Walk your hands out until you’re in a plank position, pause for a moment, then walk your hands back to your feet and stand up. If you want to make this move more cardiovascular, add a jump up at the end once you stand back up. Beginners do 6, intermediate 8 and advanced 10.
4. Curtsy Lunge
From a standing position, step your left foot diagonal and behind the right, left knee coming towards the ground and right knees staying behind your toes over your ankle. Return to standing position and complete reps on one side then the other. Beginners do 8 reps, intermediate 10 and advanced 12 reps
5. Tricep Dips
In a bridge position with your hands and feet on the floor (alternately you can do these with your feet on the floor and hands on a bench or sturdy chair), bend your elbows and lower your butt towards the floor. Then straighten your arms back up to complete the exercise. Beginners do 10, intermediate 12 and advanced 15 reps.
6. Squat Jacks
Starting with your feet together, jump both legs apart like in a jumping jack but land in a squat position knees bent. Jump your feet back together to complete the exercise. If you are keeping it low impact, just come up and down in your squat with no jump. Beginners do 10 reps, intermediate 12 and advanced 15 reps.
7. Double Crunches
Lying on your back with your knees bent and heels touching the floor, hands behind your head, crunch your shoulder blades up off the floor while bringing your knees in towards your chest. To finish the move lower legs and head back to the floor. Beginners do 10, intermediate 12 and advanced 15 reps.
8. One Hip Tap
In a plank position on your forearms, rotate your hips and bring one down towards the ground (it doesn’t have to touch if you’re not flexible or strong enough). Return to plank position. Complete all the reps on one side before continuing to the other side. Beginners do 8 reps per side, intermediate 10 and advanced 12.
Next week we’ll get into weight loss and clean eating, how you can get results from an eat clean plan. Plus I’ll start to break down a few of the more popular diets out there and discuss what works and doesn’t and why. I’ll also share a few great recipes for Valentine’s Day, so stay tuned!
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