90 Day Challenge Workout: 20-30 Minute Express

This is a great 30 min workout. Complete the workout portion 2x if you want a more challenging set!
Warm-Up
40 Jumping Jacks
30 BW squats
20 Lunges
10 Push-ups

Workout

1. 20-30 Gator walks with Pushup (your knee should be positioned on top of your elbow as you lower yourself into the PU, 5 reps each side)



















2. 20 Mountain Climbers (20 per leg)

3. 10 Cobra Push-ups
REST :30







































4. 10 Walkout Planks with 5 second hold (Start in a standing position, bend over as if you were going to touch your toes. Walk your hands out until you are in a high plank. Hold for 5 seconds. To make this harder after the five second hold lift one hand up and touch a point on the floor about 6inches in front of you. Then bring it back to its original position)

5. 20 Reverse Lunge with knees ( Standing with your feet together step backwards lowering yourself into a lunge as you return to your original position raise your knee up to a 90 Deg angle. This should be done with force as if you were trying to knee someone in the stomach. Then do the other leg)

REST :30

6. 20 Squat Jumps (Remember to land lightly, toes down then heels. Your landing should be quiet)

7. 20 single leg hip raises (20 per leg)

REST :30

ABS

8. 3 x :30 Planks
9. 2 x :20 Side Plank (To make this harder raise one hand perpendicular to the ground and then reach under your body repeat 10 times)
10. 40 Punch Crunch






































11. 10 3-count Jack Knife

90 Day Challenge workout: Partnered Moves to a Better Sex Life

Working out with your partner can be fun and its great for improving communication. I have done other posts on the benefits of working out with your significant other. I figured now is a good time for an actual workout routine.

Warm-Up

100 Jumping Jacks

30 Body Weight Squats

20 Hip Raises

10 Iron Crosses

10 Scorpions

50 Crunches

20 Super Mans

Push-ups 3x10 (Here's the partner part, your significant other will be laying under you every time you lower yourself, they get a kiss. This ensures you are working through the complete range of motion. They can also assist you in your push-ups by pushing at the hips or shoulders if you are having trouble)






Dips 3x10 (Your partner will position themselves in a bridge. Place your hands on your partners knees with your feet outstretched. This will ensure you arms go to a 90 deg angle when you lower yourself. You can make this move easier by keeping your feet flat on the floor knees at a 90 deg angle.)






Single Leg Squat 3x10 (One person will be in a high plank during this exercise while the other is standing. The standing partner will be positioned at the middle of the other persons body facing away from them. Bend your knee and lift your foot setting it on your partners back. You should now be standing on one foot. Lower yourself until you are in a lunge position. Then drive through the heel straightening your leg.)







Saddle Sit-Ups 3x10 ( This move require strength from both partners. Jump up wrapping your legs around your partners waist. Lower yourself backwards, your partner can assist you in sitting back up if needed by holding your hands. If you are not strong enough to hold your partner up this can also be done seated.)









Squats 3x10 (Face your partner with legs shoulder width apart. You should be an arms length away from them. While holding hands both partners should lower their bodies as a unit, giving resistance as the other person pulls against them. This will allow you to get deep into the squat. Don't let your knees drift over your toes. Though this should be relatively impossible in this position.)








Planks 3x:20 (Perform a plank as usual with the exception that you will be holding your partners outstretched hand. You will change hands every 5 seconds. Essentially you will be doing a one arm plank. Similar to a birddog.)

90 Day Challenge workout: AB-tastic

Yes, yes, I know it's a goofy title but your abs will not be laughing. Although, laughter is a great abdominal exercise!

First a note on proper breathing. Most of us stop breathing with our diaphragm shortly after we stop crawling. Abdominal breathing is very important for core stability when your working out especially when your laying on the ground. It forces you to press your back to the floor. As well as giving you a solid platform from which you can create more power. The ability to pull your pelvic floor and diaphragm together creates a very strong base. Does your lower back hurt when your doing exercises? It may be that you have poor core stabilization causing most of the pressure and exertion to be pushed to the lower curve in your back. Try thinking about breathing from the diaphragm. Check out InMotion they have some great exercises for changing your motor patterns to improve stability, relieve pain, increase power output, and improving developmental movement patterns that will increase your strength.

Plank :20 x3
1x20 Fish out of water
1x20 High Plank Bird Dogs or Bird Dogs
 

1x20 Flutter Kicks
1x20 Mountain Jumps

Rest 1min

1x50 Crunches
1x40 Bicycles
1x30 Punch Crunch
1x20 Leg up rev crunch(harder) or reverse crunch (easier)

1x10 Accordions

Lastly, if you wanna make this way harder and develop those "pretty abs," do these abdominal exercises slowly generally use a 2-second count as rule of thumb. This is a killer workout if the reps are done slow. You may need to break up the workout to morning ab and afternoon ab routines.

90 Day Challenge Quickie Leg Workout

Quickie 10 Minute workout:
Need to get in a quickie (workout). Try this on for size. If you need to take a break between exercises make sure you keep moving. Try imaginary jump rope or jogging in place. The whole workout should take about 10 minutes.
1. Body Weight squat holds (lower yourself to a good squatting position hold for 30 seconds) then perform 10 body weight squats rest 10 seconds then repeat.
2. 30 Alternating Lunges
3. 40 Calf raises/40 toe raises (perform the toe raises sitting in a chair with your hands on knees for light resistance- this exercise is great to help prevent shin splints)
4. 100 jumping jacks
5. Sumo squat holds (lower yourself to a good squatting position hold feet slightly farther than shoulder with and pointed slightly outward hold for 20 seconds) then perform 10 sumo squats rest 10 seconds then repeat.
6. 30 leg raises (to start lay on the floor with both legs on the floor, press firmly with your left leg into the floor as if you were trying to do a reverse plank then lift your right leg off the floor till perpendicular then lower back down to the floor repeat 15 times then switch legs)

90 Day Challenge Workout: Week 2

Pre-Christmas Cardio Blitz: this is going to be a challenging workout. But it will make you feel better about the bonbons you are about to eat.

Warm-Up
20 Jumping Jacks
20 Functional Squat Jump
10 Iron Cross (Stretch)
10 Scorpion (Stretch)
20 Bird Dogs
1:00 Jog in place

Go Time (each set of exercises will be completed 2 times for a total of 4 minutes)
:20 Burpees
:10 Rest
:20 Seal Jumps
:10 Rest
:20 Jumping Jacks
:10 Rest
:20 Mountain Climbers
:10 Rest
Repeat
:90 Active Rest (jog in place)
Set 2
:20 Bodyweight Squat
:10 Rest
:20 Push Up
:10 Rest
:20 Jump Split Squat
:10 Rest
:20 Dive Bomb Push Up
:10 Rest
Repeat
:90 Active Rest
Set 3
:20 Plank
:10 Rest
:20 Jack Knife
:10 Rest
:20 Flutter Kick
:10 Rest
:20 Superman (pulses)
:10 Rest
Repeat
:90 Active Rest
Cool Down/Stretch

Have a healthy, safe, and fun holiday.

90 Day Challenge Workout: Week 1

This workout will work on your stability and prep you for the increased workload you will see over the next 90 days of the Challenge.

Do these exercises as a circuit. Complete the circuit 3 times and Rest 2 min between circuit sets.

1. 30 Body weight squats
2. 20 Push-ups
3. 10 Shoulder Push-ups
4. 20 sumo squat
5. 10 Incline Narrow Push-ups
6. 20 Single Leg Hip Raise
7. Abs
a. 50 crunches
b. 40 bicycles
c. 30 flutter kicks
d. 20 kick outs
e. 10 jack knifes

You still have time to sign up for our 90 day challenge. Please go to our website to sign up www.foxfitnessbjj.com