February 2024 Workout Challenge

    This is my first workout challenge of the year- it'll be February in a week and by now many have fallen off the bandwagon for their New Year's Resolutions. I see less of the new people showing up at the gym while I train clients and it's normal. It's perfectly fine and natural. Habit change and building is hard to do. In fact, it's so hard that the largest part of my job is helping people form and change habits!

    To help, I've put together a quick workout challenge geared towards beginners or people who want help developing the habit of being active. We'll start super slow and light and by the end of the month your total time exercising will increase. My hopes are that taking it slow and steady will help the habit stick and you'll find exercising less of a chore and more of a self-care habit like washing your face.

    Now keep in mind that many people need more than one month to keep a habit- I've got you covered, next month I'll upload another workout challenge for you to follow. And if you want more, you can always join one of my livestream classes if it fits your schedule.

On to the challenge. We'll have a set of basic exercises that we'll improve upon all month.

Here are the basics:

• Wall Sit: With your back against the wall, step your feet out and lower your body so your knees bend. Ultimately, we'll try to get the knees around a 90º angle but if you need less bend in the knee feel free to adjust.
• Plank: Starting on all fours, make sure you spine is straight (don't stick your butt up or let the stomach arch down) and your hands are under your armpits, straighten the legs so you're holding your weight on your toes and hands. To modify this you can plank with hands on the wall or on a chair. Keeping the hands on a raised platform will help make this easier.
• Calf Raise: Start with feet hip width apart and raise yourself onto your toes.
• Walking

On to the schedule: 

Here's a list version of the schedule for those who like lists:

2/1: 

• Wall Sit for 10 seconds
• Plank for 10 seconds
• 10 calf raises
• repeat 5 more times

2/2:

• 10 second wall sit
• 10 second plank
• 10 calf raises
• repeat 5 more times

2/3

• 10 second wall sit
• 10 second plank
• 10 calf raises
• repeat 5 more times

2/4

• Walk for 10 minutes

2/5

• 15 second wall sit
• 15 second plank
• 15 calf raises
• repeat 5 more times

2/6

• 15 second wall sit
• 15 second plank
• 15 calf raises
• repeat 5 more times

2/7

• 15 second wall sit
• 15 second plank
• 15 calf raises
• repeat 5 more times

2/8

• Walk 15 minutes

2/9

• 20 second wall sit
• 20 second plank
• 20 calf raises
• repeat  5 more  times

2/10

• 20 second wall sit
• 20 second plank
• 20 calf raises
• repeat 5 more times

2/11

• Walk for 15 minutes

2/12

• 20 second wall sit
• 20 second plank
• 20 calf raises
• repeat 5 more times

2/13

• 20 second wall sit
• 20 second plank
• 20 calf raises
• repeat 5 more times

2/14

• 20 second wall sit
• 20 second plank
• 20 calf raises
• repeat 5 more times

2/15

• Walk for 20 minutes

2/16

• 25 second wall sit
• 25 second plank
• 25 calf raises
• repeat 5 more times

2/17

• 25 second wall sit
• 25 second plank
• 25 calf raises
• repeat 5 more times

2/18

• Walk for 20 minutes

2/19

• 25 second wall sit
• 25 second plank
• 25 calf raises
• repeat 5 more times

2/20

• 25 second wall sit
• 25 second plank
• 25 calf raises
• repeat 5 more times

2/21

• 25 second wall sit
• 25 second plank
• 25 calf raises
• repeat 5 more times

2/22

• Walk for 30 minutes

2/23

• 30 second wall sit
• 30 second plank
• 30 calf raises
• repeat 5 more times

2/24

• 30 second wall sit
• 30 second plank
• 30 calf raises
• repeat 5 more times

2/25

• Walk for 30 minutes

2/26

• 30 second wall sit
• 30 second plank
• 30 calf raises
• repeat 6 more times

2/27

• 30 second wall sit 
• 30 second plank
• 30 calf raises
• repeat 6 more times

2/28

• 30 second wall sit
• 30 second plank
• 30 calf  raises
• repeat 6 more times

2/29

• Walk for 40 minutes to celebrate!

I hope this helps you on your fitness journey this year! Let me know in the comments if you decide to try this out. If you want more exercise content from me, be sure to check out my live classes here.

XOXO

Cozy Home Fitness

This post contains an endorsement for my services provided on cozyhomefitness.com.

Disclaimer: Remember not to push yourselves too hard and to take breaks, you know your body better than anyone else. If you ever feel lightheaded, dizzy or ill stop exercising and seek medical attention. You should be in good physical condition to exercise- consult a doctor before exercising especially if you have a pre-existing condition. In all exercising there is a risk of physical harm or death. When partaking in Cozy Home Fitness workouts, you assume all risks associated with exercising and agree and discharge Cozy Home Fitness from any and all claim or causes of action known or unknown.