December: the end of 2013
December has four calendars: a basic version for the average reader, one for beginners with frequent rest days, one for students that asks you to do more working out on the weekends and over the holiday break, and one for dancers (or anyone else working on flexibility) that includes stretch days.
The directions are simple: find the current date on the calendar, see what workout(s) it asks for, and pick one from each section listed for that date. For example, if today it says “Arms” and “General,” I’d find an arm workout and a general workout to do today.
Feel free to substitute an HIIT workout for any cardio workout listed. This is especially helpful if you don’t have a lot of time for cardio.
If you’d like to write about your experiences during the month or see how others are doing, please use the tag “BoP December”. By all using this tag, we can see what others are doing during the month and send others encouragement along the way. Let’s all support each other on our journeys! (If you’re not on Tumblr but still use these calendars, feel free to update us on the Back On Pointe Facebook Page or the Back On Pointe Fitocracy Group! Or, post on Instagram or Twitter!)
During the month, remember that you should take as many rest days as you need, modify any workouts that you cannot do, stay hydrated, get more low-intensity cardio, and eat well.
p.s. Any of the calendars can be modified. If you are training for a half-marathon, feel free to count that as your cardio on cardio days. If you’re sore in the arms from helping a friend move, substitute a butt workout instead. It’s all about you!
- Start on your hands and knees.
- Extend your left leg behind you so it’s parallel with the floor. Engage your abs.
- With your leg extended, bend your elbows lowering your torso toward the floor while keeping your left heel in line with your left hip. Straighten your elbows to push yourself away from the floor.
- Repeat for a total of 15 push-ups; then lift your right leg for another 15 reps.
The shape your legs makes in this is awesome. Plus, it’s probably wicked difficult.
Preparing for a mud run? Try the Dirty Girl Workout on Tribesports. Click here to see a full breakdown and log your workout!
(via women’s health) Weekend Challenge: Hanging Leg Raise - This exercise targets the hard-to-work muscles in your hip flexors and your external obliques.
Overhead Medicine Ball Circles
- Stand with your feet hip-width apart with a slight bend in your knees. Keeping your spine in neutral, lift a five- to eight-pound medicine ball overhead.
- Begin to circle the ball to the right, in the largest circles you can make, while maintaining a still and stable torso.
- Circle eight times to the right; then repeat, circling eight times to the left. Do three sets.
On your back, start with knees to chest. Place hands behind head and look to your core, keep you upper body still, connect your heels and press your legs out on an angle that you can keep the core engaged. Then pull in with “frog” legs imagining a heavy spring that you are pulling with your feet from a wall in font of you. Push (inhale) and pull (exhale) with this imagined resistance. Repeat 5-10 times. Modification –leave head and shoulders on the ground and just work the leg movement. For extra lower back support place hands under your bottom in a V shape.
The Teeter-Totter Plank
With the flat surface of the Bosu facing up, hold the sides of it and come into a plank position. The center of your chest should be directly over the center of the Bosu. Keep your legs strong and core engaged. Begin by bending just your right elbow, tilting the right side of the Bosu up to the sky and pushing the left side to the floor. Tap the floor. Hold for five seconds. Breathe deeply. Now return back to plank in the center. Now lift the left elbow up to the sky and push the right side of the Bosu to the floor. Hold for five seconds. Go slowly and try to not let your hips move. Keeping your lower body still will work your core more intensely. But don’t get me wrong, I’m fully aware that your arms will be feeling this one, too!
Do this for one full minute.