A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | |
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1 | |||||||||||||||
2 | December 2014** | ||||||||||||||
3 | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | ||||||||
4 | 1 | Bicep Curl x 5 | 2 | Side Lift x 5 | 3 | Front Lift x 5 | 4 | Overhead x 5 | 5 | Bicep Curl x 10 | 6 | Side Lift x 10 | |||
5 | Pushups x 5 | Pushups x 5 | Pushups x 5 | Pushups x 10 | Pushups x 5 | Pushups x 5 | |||||||||
6 | Situps x 15 | Ankle Taps x 20 | Full Situp x 10 | Bicycle x 20 | Situps x 20 | Ankle Taps x 30 | |||||||||
7 | Dips x 5 | Plank x 1 min | Star Jump x 20 | Side Plank 2 x 30 secs | Dips x 10 | Plank x 1 min | |||||||||
8 | Ball Wall x 10 | Ball Throw x 10 | Ball Wall x 15 | Ball Throw x 15 | Ball Wall x 15 | Ball Throw x 15 | |||||||||
9 | Squats x 10 | Lunge x 10 | Squats x 15 | Lunge x 15 | Squats x 20 | Lunge x 20 | |||||||||
10 | 7 | Front Lift x 10 | 8 | Overhead x 10 | 9 | Bicep Curl x 15 | 10 | Side Lift x 10 | 11 | Front Lift x 10 | 12 | Overhead x 10 | 13 | Bicep Curl x 20 | |
11 | Pushups x 5 | Pushups x 10 | Pushups x 5 | Pushups x 5 | Pushups x 5 | Pushups x 10 | Pushups x 10 | ||||||||
12 | Full Situp x 10 | Bicycle x 30 | Situps x 25 | Ankle Taps x 40 | Full Situp x 15 | Bicycle x 40 | Situps x 30 | ||||||||
13 | Star Jump x 20 | Side Hover 2 x 30 secs | Dips x 15 | Plank x 1 min | Star Jump x 25 | Side Hover 2 x 30 secs | Dips x 20 | ||||||||
14 | Ball Wall x 20 | Ball Throw x 20 | Ball Wall x 20 | Ball Throw x 20 | Ball Wall x 20 | Ball Throw x 20 | Ball Wall x 20 | ||||||||
15 | Squats x 20 | Lunge x 20 | Squats x 25 | Lunge x 25 | Squats x 25 | Lunge x 25 | Squats x 30 | ||||||||
16 | 14 | Side Lift x 15 | 15 | Front Lift x 15 | 16 | Overhead x 15 | 17 | Bicep Curl x 20 | 18 | Side Lift x 15 | 19 | Front Lift x 15 | 20 | Overhead x 15 | |
17 | Pushups x 10 | Pushups x 10 | Pushups x 15 | Pushups x 15 | Pushups x 15 | Pushups x 15 | Pushups x 20 | ||||||||
18 | Ankle Taps x 50 | Full Situp x 15 | Bicycle x 50 | Situps x 35 | Ankle Taps x 60 | Full Situp x 15 | Bicycle x 60 | ||||||||
19 | Plank x 1 min 30 secs | Star Jump x 25 | Side Plank 2 x 45 secs | Dips x 20 | Plank x 1 min 30 secs | Star Jump x 25 | Side Plank 2 x 45 secs | ||||||||
20 | Ball Throw x 20 | Ball Wall x 20 | Ball Throw x 20 | Ball Wall x 25 | Ball Throw x 25 | Ball Wall x 25 | Ball Throw x 25 | ||||||||
21 | Lunge x 30 | Squats x 30 | Lunge x 30 | Squat with ball x 15 | Lunge with ball x 15 | Squat with ball x 15 | Lunge with ball x 15 | ||||||||
22 | 21 | Bicep Curl x 20 | 22 | Side Lift x 15 | 23 | Front Lift x 15 | 24 | Overhead x 15 | 25 | Bicep Curl x 20 | 26 | Side Lift x 15 | 27 | Front Lift x 15 | |
23 | Pushups x 15 | Pushups x 15 | Pushups x 15 | Pushups x 20 | Pushups x 20 | Pushups x 20 | Pushups x 20 | ||||||||
24 | Situps x 40 | Ankle Taps x 70 | Full Situp x 15 | Bicycle x 70 | Situps x 45 | Ankle Taps x 80 | Full Situp x 20 | ||||||||
25 | Dips x 20 | Plank x 1 min 30 secs | Star Jump x 25 | Side Plank 2 x 45 secs | Dips x 20 | Plank x 1 min 30 secs | Star Jump weights x 15 | ||||||||
26 | Ball Wall x 25 | Ball Throw x 25 | Ball Wall x 25 | Ball Throw x 25 | Ball Wall x 25 | Ball Throw x 25 | Ball Wall x 25 | ||||||||
27 | Squat with ball x 20 | Lunge with ball x 20 | Squat with ball x 20 | Lunge with ball x 20 | Squat with ball x 25 | Lunge with ball x 25 | Squat with ball x 25 | ||||||||
28 | 28 | Overhead x 15 | 29 | Bicep Curl x 20 | 30 | Side Lift x 15 | 31 | New Year's Eve | |||||||
29 | Pushups x 25 | Pushups x 25 | Pushups x 25 | Time to celebrate | |||||||||||
30 | Bicycle x 80 | Situps x 50 | Ankle Taps x 80 | ||||||||||||
31 | Side Plank 4 x 30 secs | Dips x 25 | Plank x 1 min 30 secs | ||||||||||||
32 | Ball Throw x 25 | Ball Wall x 30 | Ball Throw x 30 | ||||||||||||
33 | Lunge with ball x 25 | Squat with ball x 30 | Lunge with ball x 30 | ||||||||||||
34 | |||||||||||||||
35 | Notes: | ||||||||||||||
36 | Start whenever you like but it is easiest to keep track if you start on the first of the month! | ||||||||||||||
37 | Weight work - Upper body weights - do nominated number on each side. | ||||||||||||||
38 | Stomach work - ankle taps, bicycles - do half nominated number on each side | ||||||||||||||
39 | Can change weights upwards not backwards | ||||||||||||||
40 | Form, technique, core, breathing, stretching, water | ||||||||||||||
41 | **If easy early, you might like to do two sets? | ||||||||||||||
42 | |||||||||||||||
43 | Description of exercises | ||||||||||||||
44 | 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. | ||||||||||||||
45 | Side Lift: same weight, one straight arm extends to side and down again slowly | ||||||||||||||
46 | Front Lift: same weight, arm extends to front and down slowly | ||||||||||||||
47 | Overhead: same weight press from shoulder straight up and down slowly | ||||||||||||||
48 | Squats with weight: weight out in front. | ||||||||||||||
49 | Situp: a crunch, legs half bent | ||||||||||||||
50 | Full situp: anchor feet, legs fully bent. | ||||||||||||||
51 | Ankle Tap: crunch position, shoulders off ground, legs fully bent, reach around to either ankle in turn | ||||||||||||||
52 | Bicycle: crunch position, eyes straight up, shoulder to knee | ||||||||||||||
53 | Ball Wall: 3-5kg medicine ball, arms stay overhead, ball bounced off (outside) wall with enough force to bounce back to release point. | ||||||||||||||
54 | Ball Throw: same ball, bounce hard on ground (grass best) with enough force to bounce back to release point. | ||||||||||||||
55 |