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December 2014**
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SundayMondayTuesdayWednesdayThursdayFridaySaturday
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1Bicep Curl x 52Side Lift x 53Front Lift x 54Overhead x 55Bicep Curl x 106Side Lift x 10
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Pushups x 5Pushups x 5Pushups x 5Pushups x 10Pushups x 5Pushups x 5
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Situps x 15Ankle Taps x 20Full Situp x 10Bicycle x 20Situps x 20Ankle Taps x 30
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Dips x 5Plank x 1 minStar Jump x 20Side Plank 2 x 30 secsDips x 10Plank x 1 min
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Ball Wall x 10Ball Throw x 10Ball Wall x 15Ball Throw x 15Ball Wall x 15Ball Throw x 15
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Squats x 10Lunge x 10Squats x 15Lunge x 15Squats x 20Lunge x 20
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7Front Lift x 108Overhead x 109Bicep Curl x 1510Side Lift x 1011Front Lift x 1012Overhead x 1013Bicep Curl x 20
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Pushups x 5Pushups x 10Pushups x 5Pushups x 5Pushups x 5Pushups x 10Pushups x 10
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Full Situp x 10Bicycle x 30Situps x 25Ankle Taps x 40Full Situp x 15Bicycle x 40Situps x 30
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Star Jump x 20Side Hover 2 x 30 secsDips x 15Plank x 1 minStar Jump x 25Side Hover 2 x 30 secsDips x 20
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Ball Wall x 20Ball Throw x 20Ball Wall x 20Ball Throw x 20Ball Wall x 20Ball Throw x 20Ball Wall x 20
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Squats x 20Lunge x 20Squats x 25Lunge x 25Squats x 25Lunge x 25Squats x 30
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14Side Lift x 1515Front Lift x 1516Overhead x 1517Bicep Curl x 2018Side Lift x 1519Front Lift x 1520Overhead x 15
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Pushups x 10Pushups x 10Pushups x 15Pushups x 15Pushups x 15Pushups x 15Pushups x 20
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Ankle Taps x 50Full Situp x 15Bicycle x 50Situps x 35Ankle Taps x 60Full Situp x 15Bicycle x 60
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Plank x 1 min 30 secsStar Jump x 25Side Plank 2 x 45 secsDips x 20Plank x 1 min 30 secsStar Jump x 25Side Plank 2 x 45 secs
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Ball Throw x 20Ball Wall x 20Ball Throw x 20Ball Wall x 25Ball Throw x 25Ball Wall x 25Ball Throw x 25
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Lunge x 30Squats x 30Lunge x 30Squat with ball x 15Lunge with ball x 15Squat with ball x 15Lunge with ball x 15
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21Bicep Curl x 2022Side Lift x 1523Front Lift x 1524Overhead x 1525Bicep Curl x 2026Side Lift x 1527Front Lift x 15
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Pushups x 15Pushups x 15Pushups x 15Pushups x 20Pushups x 20Pushups x 20Pushups x 20
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Situps x 40Ankle Taps x 70Full Situp x 15Bicycle x 70Situps x 45Ankle Taps x 80Full Situp x 20
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Dips x 20Plank x 1 min 30 secsStar Jump x 25Side Plank 2 x 45 secsDips x 20Plank x 1 min 30 secsStar Jump weights x 15
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Ball Wall x 25Ball Throw x 25Ball Wall x 25Ball Throw x 25Ball Wall x 25Ball Throw x 25Ball Wall x 25
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Squat with ball x 20Lunge with ball x 20Squat with ball x 20Lunge with ball x 20Squat with ball x 25Lunge with ball x 25Squat with ball x 25
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28Overhead x 1529Bicep Curl x 2030Side Lift x 1531New Year's Eve
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Pushups x 25Pushups x 25Pushups x 25Time to celebrate
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Bicycle x 80Situps x 50Ankle Taps x 80
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Side Plank 4 x 30 secsDips x 25Plank x 1 min 30 secs
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Ball Throw x 25Ball Wall x 30Ball Throw x 30
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Lunge with ball x 25Squat with ball x 30Lunge with ball x 30
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Notes:
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Start whenever you like but it is easiest to keep track if you start on the first of the month!
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Weight work - Upper body weights - do nominated number on each side.
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Stomach work - ankle taps, bicycles - do half nominated number on each side
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Can change weights upwards not backwards
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Form, technique, core, breathing, stretching, water
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**If easy early, you might like to do two sets?
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Description of exercises
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Bicep Curl: 3-5kg weight or dumbbell. One arm, elbow pinned to side, start position elbow at 90 degrees, bring weight to shoulder and slowly back to start.
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Side Lift: same weight, one straight arm extends to side and down again slowly
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Front Lift: same weight, arm extends to front and down slowly
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Overhead: same weight press from shoulder straight up and down slowly
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Squats with weight: weight out in front.
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Situp: a crunch, legs half bent
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Full situp: anchor feet, legs fully bent.
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Ankle Tap: crunch position, shoulders off ground, legs fully bent, reach around to either ankle in turn
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Bicycle: crunch position, eyes straight up, shoulder to knee
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Ball Wall: 3-5kg medicine ball, arms stay overhead, ball bounced off (outside) wall with enough force to bounce back to release point.
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Ball Throw: same ball, bounce hard on ground (grass best) with enough force to bounce back to release point.
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