April 2024 Workout Challenge
Hi everyone- this is going up a few days late but it's here nonetheless.
This month I'll give you a more mobility based challenge to increase your functional fitness as well as maintain a healthy lifestyle.
Let's jump right in:
Our basic exercises will be:
- Calf raises: stand with your feet firmly on the ground and lift your heels as high as possible- we want to focus on the range of motion in your ankles to improve. If you have trouble standing you can grasp lightly on a chair or if seated hold some weight on your lap like a stack of books.
- Hip openers: stand with your feet firmly on the ground, feel free to lightly hold onto a chair for balance. Engage the core (abs and back are used to stabilize your spine) and lift one knee to form a 90° angle. Keeping the hips facing forward, turn the knee out towards the side- don't try to go too far that your hips turn with it.
- Hip hinges: stand with your butt about 6" away from the wall (back facing the wall) and clasp your hands behind your head to keep the chest proud and back straight. Bend from the hip (make sure the back doesn't arch) until you feel the need to arch your back- allow a very slight bend in the knees. The hips should move back to touch the wall. Over time you'll be able to get further.
- Arm circles: Stand or sit with your back straight and shoulders down. Lift the arms out to the sides keeping from lifting the shoulders too much. Make large circles with the arms.
- Plank: Starting on all fours in a table top position, tuck the pelvis to create a neutral spine (make sure the butt doesn't pop out and the spine doesn't arch or sway). Send the legs straight back, pressing the abs in (instead of sucking in) and activating the back and chest.
- Standing side crunches: Stand tall (feel free to hold dumbbells or other weights in both hands) bend the shoulders down to the side like a 2D drawing. Keep the chest and shoulders facing forward. Feel free to keep the motion small until you're comfortable with it.
April 1-6
April 1 walk 20 minutes Workout 1:
April 2 workout 10 calf raises
April 3 active rest 10 hip openers each side
April 4 workout 10 arm circles forward
April 5 walk 20 minutes 10 arm circles backward
April 6 workout 20 second plank
10 side crunch each side
Repeat 2 more times
April 7-13
Workout 2: April 7 walk 30 minutes
15 calf raises April 8 workout
15 hip openers each side April 9 active rest
15 arm circles forward April 10 workout
15 arm circles backward April 11 walk 30 minutes
25 second plank April 12 workout
15 side crunch each side April 13 walk 30 minutes
Repeat 2 more times
April 14-20
April 14 walk 35 minutes Workout 3:
April 15 workout 15 calf raises
April 16 active rest 15 hip openers each side
April 17 workout 15 arm circles forward
April 18 walk 35 minutes 15 arm circles backward
April 19 workout 30 second plank
April 20 walk 35 minutes 15 side crunch each side
Repeat 3 more times
April 21-30
Workout 4: April 21 walk 35 minutes
20 calf raises April 22 workout
20 hip openers each side April 23 active rest
20 arm circles forward April 24 workout
20 arm circles backward April 25 walk 35 minutes
40 second plank April 26 workout
20 side crunch each side April 27 walk 35 minutes
Repeat 3 more times April 28 workout
April 29 active rest
April 30 workout
xoxo
Cozy Home Fitness
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.
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