January
Health Focus: Eat a serving of veggies at every meal
Workout Focus: Weight
Workout: Pick a weight you can use for every exercise, try to use a heavier weight by the end of the month. Men: 20-35lbs Women: 5-20lbs
Complete 1 set of each exercise, take a 1 minute rest, Repeat 3-5 times
Exercise 1: Goblet Squat x 12
Exercise 2: Deadlift into Upright Row x 12
Exercise 3: Lunge with Overhead Press x 12
Exercise 4: Renegade Row x 12
February
Health Focus: Include protein at Breakfast
Workout Focus: Time
Workout: Complete 5 rounds – Try to take less time each workout
Exercise 1: Squat x8
Exercise 2: Pushups x 8
Exercise 3: Spider Crawl x 8 each leg
Exercise 4: Walkout x 8
Exercise 5: Wall Sit x 30 seconds
March
Health Focus: Aim for 30 grams of fiber daily
Workout Focus: Reps
Workout: Set your time for 40 seconds of work, 20 seconds of rest – Try to complete more reps each workout – Complete 3-5 rounds
Exercise 1: X Body Mountain Climber
Exercise 2: Dumbbell Front Squat
Exercise 3: Dumbbell Rear Delt Fly
Exercise 4: Burpee
Exercise 5: Single leg Dead lift (Option: With or without dumbbells)
April
Health Focus: Cut out all artificial sweeteners
Workout Focus: Weight
Workout: Pick a weight you can use for every exercise, try to use a heavier weight by the end of the month. Men: 20-35lbs Women: 5-20lbs
Exercise 1: Stepping Lunge x 10 each leg
Exercise 2: Shoulder Press x 10
Exercise 3: Bent Over Row x 10
Exercise 4: Deadlift to Upright Row x 10
Exercise 5: Squat hold with Bicep Curl x 10
May
Health Focus: Use healthy fats: Coconut, Olive, Avocado
Workout Focus: Time
Workout: Complete 5 rounds – Try to take less time each workout
Exercise 1: Split Squat x 12 each Leg
Exercise 2: Pushups x 12
Exercise 3: T Plank x 12 total
Exercise 4: Squat Jump x 12
Exercise 5: Step Ups x 12 each leg (Option: Step, Chair or Box Jumps)
June
Health Focus: Drink ¾ your bodyweight in ounces
Workout Focus: Reps
Workout: Set your time for 40 seconds of work, 20 seconds of rest – Try to complete more reps each workout – Complete 3-5 rounds
Exercise 1: Air Jump Rope
Exercise 2: Kettlebell Swing
Exercise 3: Renegade Row
Exercise 4: Reverse Lunge
Exercise 5: Burpee with Pushup
July
Health Focus: Walk every day
Workout Focus: Weight
Workout: Pick a weight you can use for every exercise, try to use a heavier weight by the end of the month. Men: 20-35lbs Women: 5-20lbs
Exercise 1: Squat to Overhead Press x 12
Exercise 2: Dumbbell Deadlift x 12
Exercise 3: Alternating Lunge with Alternating Dumbbell Curl x12
Exercise 4: Dumbbell Bent over row x12
Exercise 5: Standing Ab Twist x12
August
Health Focus: Make a weekly meal plan and stick to it
Workout Focus: Time
Workout: Complete 5 rounds – Try to take less time each workout
Exercise 1: Jumping Jacks x 30
Exercise 2: Lunges x 15
Exercise 3: Pushups x 15
Exercise 4: Single Leg Deadlift x 10 each leg
Exercise 5: Body Rows (Option: Dumbbell 1 arm Rows)
September
Health Focus: 4 P's – No Packaged or Processed, Lots of Produce and Protein
Workout Focus: Reps
Workout: Set your time for 40 seconds of work, 20 seconds of rest – Try to complete more reps each workout – Complete 3-5 rounds
Exercise 1: Walkout
Exercise 2: Burpee with Jump and pushup
Exercise 3: Military Dumbbell press
Exercise 4: Squat
Exercise 5: Bodyweight dips (Option: Dumbbell Kickbacks)
October
Health Focus: Set 2 health goals and track them
Workout Focus: Weight
Workout: Pick a weight you can use for every exercise, try to use a heavier weight by the end of the month. Men: 20-35lbs Women: 5-20lbs
Exercise 1: Wide Goblet Squat x 10
Exercise 2: Deadlift into Upright Row x 10
Exercise 3: Reverse Lunge with Alternating Overhead Press x 10
Exercise 4: Pushups x 10 (Option: Increase reps, limit to 1 minute)
Exercise 5: Kneeling Chop x 10 each side
November
Health Focus: Focus on your plate: ½ plate of veggies, ¼ plate protein, ¼ plate carbs, thumb size amount of fat – or Plan to stick to your diet this entire month
Workout Focus: Time
Workout: Complete 5 rounds – Try to take less time each workout
Exercise 1: Body Squat x 12
Exercise 2: Pushups x 12 (Option: Knees or Incline)
Exercise 3: Lunges x 12 each leg
Exercise 4: Commando x 12 (Option: Knees)
December
Health Focus: Drink ¾ your bodyweight in ounces
Workout Focus: Reps
Workout: Set your time for 40 seconds of work, 20 seconds of rest – Try to complete more reps each workout – Complete 3-5 rounds
Exercise 1: Burpees
Exercise 2: Kettlebell swing (Option: Dumbbell or Milk Jug)
Exercise 3: Air jump rope
Exercise 4: 1 arm Kettlebell Press (Option: Dumbbell or Milk Jug)
Exercise 5: Mountain Climber
