Vip Fit

31 Days and 31 Ways to Kickoff 2018

Hey hey hey! 2018 is right around the corner and many of us either have our resolutions set in stone, or have not given them much though at all. Whatever the case may be, all of us should take advantage of the proverbial “blank slate” and make an attempt at improving our lives. One sure fire way to boost energy levels, improve mood and create an increased sense of well-being is to be more active. Period. It can be something small, it can be simple and it does not have to disrupt the entirety of your life. Here is a list of quick and easy challenges that can and will make you more active. One for each of the 31 days of January 2018. For those of you who have wanted to implement exercise into your daily routine but have been too intimidated or uncertain about how to do so, this will give you the small nudge that you need to get the ball rolling.

  • January 1st. Walk for the first 20 minutes of your morning. As soon as you wake up, go for a 20 minute stroll. It does not even have to be a brisk walk…just walk.
  • January 2nd. Perform 3 sets of 20 seconds on either a low plank (on your elbows), a high plank (on your hands) or a modified plank (knees on the floor).
  • January 3rd. Spend 5 Minutes of your lunch hour marching in place. If you find marching in place to be to easy, try to run in place while performing high knees. If you can do that for 5 minutes with a good effort and find that you are not challenged…check out our home-based Kickstarter program. 
  • January 4th . Before you shower at the end of the day perform 50 bodyweight squats. They do not need to be done in one set, break them up if necessary. If you want a little more of a challenge then you should either try to perform them all at once or do squat jumps instead.
  • January 5th. First thing after waking up, perform 3 rounds of the Wim Hoff breathing method. Breathe in a deeply as you can and then immediately exhale fully. Repeat the process or 20 breaths. When you exhale you 20th breath, hold the exhalation for as close to 60 seconds as possible. As soon as the 60 seconds is up or you can no longer go without taking a breath (whichever comes first), inhale as deeply as possible and hold it in for as close to 60 seconds as possible (no need to exceed 60 seconds). That is 1 round. Complete 2 more rounds.
  • January 6th. Today, at any point of the day, park in the furthest parking spot available from the door when you go to run an errand. Easy!
  • January 7th. It is the end of the first week of 2018. Today, over the course of the entire day, you must accumulate 250 jumping jacks. If you are limited in your ability to jump, perform 350 floor jacks (snow angles).
  • January 8th. It is Monday and the beginning of a new week. Let’s increase the effort just a little bit today! Before leaving your bedroom this morning, perform 200 mountain climbers (100 each leg).
  • January 9th. Over the course of the day, perform 200 single leg glute bridges (100 each leg). 
  • January 10th. Push-ups! Today your goal is to accumulate as many sets of 5 push-ups as possible. You can perform your push-ups in a modified position if you need to. Challenge yourself to do as many push-ups are you able to over the course of the day.
  • January 11th. At any point during the day, spend 4 minutes performing tabata on either marching in place, running in place or sprinting in place. Tabata is 8 sets of 20 seconds of work with 10 seconds of rest. All 8 sets takes approximately 4 minutes to complete. 
  • January 12th. Before getting the work day started, perform 3 sets of 30-60 seconds on a superman hold. Be sure to keep you gaze at the floor and be sure to squeeze your glutes.
  • January 13th. At any point during the day perform 3 sets on a wall sit. Make each set last as long as possible.
  • January 14th. This is the end of week 2. Challenge yourself to spend no more than 3 minutes (180 seconds) seated at a time. In order for 2 seated periods to count as 2 separate periods, they must be separated by 10 minutes or more.
  • January 15th. Week number 3 is now underway. Let’s keep the momentum up and build on it a bit. Spend the first 30 minutes of your day walking briskly. 
  • January 16th. Perform a 5 minute rotating plank. The goal is to complete this with as few breaks as possible. If you take a break at any point, the clock stops and does not resume until you resume the exercise. For 5 minutes, you are going to rotate every 20 seconds between a front plank, a left side plank and a right side plank. Remember, if you stop so does the clock.
  • January 17th. Over the course of the day perform the following 9 sets of squats or squat jumps. 25,20,15,10,5,10, 15,20,25. They can be done in any order as long as each set is completed. Once you have started a set you must compete it in order for it to count.
  • January 18th. Over the course of the day, you must go from a seated position on the floor to a standing position at least 15 times. This is going to be easy for some of you and if that is the case, each time you do so, perform 10 push-ups (modified if necessary).
  • January 19th. Before bed this evening, perform 300 mountain climbers (150 each leg). Do it before you shower lol.
  • January 20th. Remember our tabata drill from earlier in the month? We are going to bring it back, however now you must perform 2 separate 4 minute rounds on either mountain climbers, squats, or burpees. That is 16 total rounds of 20 seconds work followed by 10 seconds rest. 
  • January 21st. To finish up week 3, perform 6 rounds of the Wim Hoff breathing method. Be sure to refer to January 5th for more detailed instructions.
  • January 22nd. Here we go, it is the final week of the month and we are in the home stretch. To kick off this final week, begin your day with 30 minutes of run/walk or a light jog/walk intervals. Jog or run for 30-90 seconds. The tempo is up to you, just be sure to challenge yourself. Whatever amount of time your run or jog for, walk briskly for the same amount of time. Perform as many rounds as possible in 30 minutes.
  • January 23rd. Over the course of the day perform 6 sets of 60 seconds on high, low or modified planks. If you are unable to hold the plank for 60 seconds, complete 1 squat jump for each second short of 60 you fell (if you held for 48 seconds, you owe 12 squat jumps).
  • January 24th. Complete 3 Rounds of Wim Hoff breathing. Additionally, complete 100 push-ups over the course of the day. 
  • January 25th. Spend the first 20 minutes of your day walking briskly. Additionally, complete 200 Jumping jacks and 50 lunges or step ups (25 each leg).
  • January 26th. Over the course of the day, complete a 5 minute rotating plank as well as tabata (4minutes/8rounds) on high knees.
  • January 27th. Today, you must complete 10 minutes of brisk walking, 20 burpees, 30 pushups and 40 glute bridges. 
  • January 28th. Now we are really rolling! Let’s push it for the last few days! Today, perform 3 rounds of Wim Hoff breathing first thing in the morning. Over the course of the day complete 100 lunges (50 each leg) and 200 jumping jacks or 400 floor jacks (snow angels). Finish the day with 3 more rounds or Wim Hoff breathing.
  • January 29th. Today your assignment is to complete 16 rounds/8 minutes of high knee tabata.
  • January 30th. Second to last day! Over the course of the day complete 10 burpees, 15 squat jumps, 20 push-ups, 30 mountain climbers (15 each leg), one set on a wall squat for as long as possible and a 5 minute rotating plank.
  • January 31st. Being that today is the final day of the month and I want you to continue to be active, your assignment today is to visit shedyourfat.com and chat with us to see what other free resources we have to offer as well as what other products can continue to push you towards achieving your health and fitness goals!
     
     
    By: Vic M.
    B.S. Exercise Science, NSCA-CSCS Certified
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