By Christopher Progeny, BS, CSCS
Looking to get back on the right track as far as fitness is concerned? Rather than diving headfirst into a more advanced exercise routine that may leave you feeling intimidated, this month-long regimen starts off easier and gradually gets more intense. And with different exercises every day to work different parts of your body, this plan is the perfect way to get you off the couch and back on the path to health!
Go for a walk! Walk around the neighborhood for 15 minutes.
Plank. Lie on your stomach with your legs extended. Raise up on your forearms and toes, lifting your body off the ground. Hold for 30 seconds.
Sit to stand. Find a chair and sit down. Then stand up and repeat! Go for 20 reps.
Supermans. Lie on the floor on your stomach. Keeping your mid-section on the ground, lift your head and chest up off the ground while at the same time lifting your legs up before lying back down. Repeat for 15 reps.
Modified burpee. Find a chair or raised surface. Place your hands on the surface and jump back, keeping your arms extended. Then jump back to your original position. Repeat for 15 reps.
Walk/jog. Walk for one minute and then jog for 30 seconds. Repeat this for 15 minutes.
Elevated plank with shoulder touches. Hold the “up” part of the pushup, then reach with the opposite arm and touch your shoulder. Alternate sides for 10 reps on each side.
Wall sit. Find a wall and lean up against it. Drop your bottom down until your legs make a 90-degree angle at the knee. Hold this for 60 seconds.
Dog pointer. Get on your hands and knees. Lift one arm up and reach forward so that it is parallel to the ground. While doing this, straighten your opposite leg out behind you. Hold for about one second before doing the same motion on the opposite side. Go for 10 reps on each side.
Burpee. Start in a standing position. Bend your knees and waist so that your hands are on the ground. Once your hands are flat on the ground, jump back so that you are in a pushup position. Drop to the ground so that you are lying flat. Raise up, jump your feet in, stand and jump. Repeat 12 times.
Jog. Go on a light jog around the neighborhood for 15 minutes.
Pushups. 20 reps.
Reverse lunge. From a standing position step backward, keeping your feet close in line. Drop the knee of your back leg down until it almost hits the ground, creating a 90-degree angle with your lead leg. Repeat for 15 reps on each side.
Alternating superman. Adopt the same position as the superman, then raise just one arm and the leg on the opposite side. Repeat this for 10 reps on each side.
Single-legged burpee. The concept is the same as the regular burpee, except when you jump back and in you do so with only one leg. Do this for 10 reps on each leg.
Walk/sprint. Find a light pole or mailbox or any object that you see when you are walking outside. Sprint until you get to it, then walk. Repeat this for 20 minutes.
Push up and twist. Perform a pushup then rotate your body to the left so that your chest is facing out, perpendicular to the floor while raising your left arm in the air. Rotate back to normal position on the way down then do the other side. Repeat for 10 reps on each side.
Reverse lunge and kick. Same as the reverse lunge, but this time when you bring your leg back to standing positon you kick it forward before switching to a lunge on the opposite leg. Repeat for 10 reps on each leg.
Hollow rocker. Start in a seated position. Bring your knees so that they are bent but not touching your chest. Lean back until your legs are off the ground. Rock back slow and controlled for 30 seconds.
Burpee broad jump. Same as the normal burpee, but instead of jumping up at the end you jump forward. Repeat for 15 reps.
Jog/sprint. Use the same method as the walk/sprint. Start with a jog and work to a sprint. Repeat for 20 minutes.
Mechanical pushup. Start in the pushup position but with your arms and elbows tucked by your side. Keep them by your side as you do 10 reps. After you do 10, move your hands out to the normal position and do 10 more. Then move your hands out wider and do 10 more.
Builder plank. From the plank position, raise yourself up so that one arm is extended. Then bring the other one up so that you finish in the pushup position. Then work your way down to a plank the same way you came up. Alternate the arm you start with. Do six on each side.
Duck walk. Drop your bottom down to where your thighs are parallel to the ground. Hold this position while you walk one foot in front of the other. Walk about 15 feet and then walk backward to where you began. Do five rounds of this.
Tuck jumps. Drop your bottom down into a squat and accelerate quickly so that you jump off the ground. Once in the air, bring your knees to your chest and then land softly back on the ground. Repeat for 10 reps.
Sprints. Find a nearby track or open field. Run as fast as you can for about 50 meters then stop. Give yourself about 30 seconds of rest, then sprint again. Do 10 reps.
Elevated pushups. Put your feet up on a chair or any raised surface. Complete the full range of pushup. Do 15 reps.
Triple lunge. On each step of the lunge, perform three lunges on that leg. Repeat on the other leg and go for 20 feet down and back.
Bear crawl. Get on your hands and toes and walk like a four-legged beast. Shoot for about 30 feet down and back.
Pushup/mountain climber/burpee combo. Do 10 pushups, then holding the up position do 10 mountain climbers on each leg (jump one leg forward, bringing the knee toward your head, bring it back then repeat with the other), then do 10 burpees. Do three rounds.