I am not on Pinterest!
Push the ground away with this workout that will help build strength in your arms, chest, and shoulders!
Need to fight some crime this weekend? Expecting to be hauling tail after some villains? You’ll need strong muscles and a lot of stamina to keep up with them! Prepare yourself with this intense stamina-building workout.
A full body workout!
Here’s a quick series to help pointe hopefuls gain the necessary strength in their ankles and calves.
An arm workout that’s a bit harder! Make sure you use something sturdy, like a solid coffee table, for the inverted rows, and press your heels to the ground while in downward dog for a good stretch.
I added the Pull-Up Challenge workouts to the May calendar. I use these as the background on my computer, so having it all in one place is a big help. Anyone who wants to is welcome to use it! Nothing fancy, just simple text edit.
That aside, I’ve already done both workouts for day one. :) Off to a good start!
Thank you so much for the helpful calendar-merging!
May includes a special calendar for people participating in the Pull-Up Challenge to keep you from overtraining!
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. (The Endurance Calendar also has “stretch” as a category; I do not have any stretching routines, but simply take about ten minutes to stretch out and relax when stretching is called for, or try a yoga video online.)
If you’d like to write about your experiences during the month or see how others are doing, please use the tag “BoP: May”. 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!)
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.
Have fun!
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!
Arms
- Lean Arms Workout v.1
- Lean Arms Workout v.2
- Tone Those Triceps!
- Weight-Free Arms
- Arms Workout
- All About Arms
- Dumbbells, Smart Arms
- Beginner Arms
- Load Your Guns
- Awesome Arms
- Press, Press, Press
Legs
- Inner Thigh Toner
- Tame Those Thighs
- Kill Those Legs!
- Your Best Butt
- Thigh Toner
- Dancer’s Legs Workout
- Legs Workout
- 5 Minute Butt Blaster
- Legs For Days
- Shapely Squats
- Beach Babe Booty
- Get Those Glutes
- Love Your Legs
Abs
- All-Over Abs
- 1-2-3 Ab Workout
- Quick Challenge
- I Seek Obliques
- Abs Challenge
- Intense Abs
- Waist Trimmer
- Ballet Abs
- Flat Abs Workout
- Lower Ab Attack
- Easy Abs
- Core Work for Beginners
- Waist Well-Wisher
General
- Jump-Free Workout
- Student Workouts
- Wake Up Warm Up
- Full Body Meltdown
- Absolute Beginner Workout
- Fat Blaster
- Quiet Workout
- Coffee Break Workout
- All-Over Workout
- Whole Body Workout
- Morning Angel Workout
- No Space? No Problem!
- Basic Dumbbell Workout
- Full Body Workout
- One-Song Workouts
- 50 Up, 50 Down
- Morning Workouts
- Leveled Workouts
- Count Up, Count Down
- Strength and Cardio
- Water Bottle Workout
- Workout Challenge for the Absolute Beginner
- Extreme Bodyweight Workout
- Throw Pillow Workout
- Dumbbell Destroyer
- Powerhouse Workout
Challenges
- Weather Workout
- Quick Workout
- Digital Clock Workout
- Challenge
- Challenge
- Challenge
- Challenge
- Challenge
Cardio
- Leveled Cardio
- One-Room Cardio
- All-Cardio Challenge
- Cardio Circuit
- Killer Kardio
- Beginner Cardio
- Kick-It Cardio!
- Basic Cardio
High Intensity Interval Training (HIIT)
The Back On Pointe Pull-Up Challenge is almost here!
Want to strive towards doing a pull-up or chin-up? Here’s the challenge for you!
Details:
- The two calendars above are to be followed as closely as possible during May and June.
- Each workout category (One, Two, and Three) has 6 available workouts in it for you to choose from.
- Each Friday, try to do a pull-up/chin-up. Write down how many you can do or how much assistance you needed to do one. This will help you track your progress.
- If you’d like to be in a small group, which will meet up on Fitocracy (or other sites as you choose) or would like to be a small group leader (you must be able to do pull-ups to be a group leader), please send me a message with your Tumblr and Fitocracy usernames and I will assign you to groups.
- To keep other challengers updated with your progress, either use the tag BoP: Pull Up Challenge on Tumblr or talk to us in the Back On Pointe Fitocracy group.
Workouts:
- Workout One v.1
- Workout One v.2
- Workout One v.3
- Workout One v.4
- Workout One v.5
- Workout One v.6
- Workout Two v.1
- Workout Two v.2
- Workout Two v.3
- Workout Two v.4
- Workout Two v.5
- Workout Two v.6
- Workout Three v.1
- Workout Three v.2
- Workout Three v.3
- Workout Three v.4
- Workout Three v.5
- Workout Three v.6
Exercises Used:
- Push-Ups
- Chair Dips
- Bench Dips
- Bird Dogs
- Weighted Bird Dogs
- Superman
- Back-Ups
- Dumbbell Rows
- Two-Arm Dumbbell Rows
- Dumbbell Shoulder Presses
- Dumbbell Chest Presses
Dumbbell Reverse Flyes- Dumbbell Tricep Kickbacks
- Dumbbell Tricep Extensions
- Dumbbell Front Raises
- Bicep Curls
- Lat Pulldowns
- Close-Grip Lat Pulldowns
- Wide-Grip Lat Pulldowns
- Inverted Rows
- Negative Pull-Ups
I’m absolutely going to participate with this! I really want to be able to do multiple pull ups…but as of now, I’m pretty sure I can’t even do one, lol.
Has anyone done a pre-challenge check-in? Remember to tag your posts BoP: Pull Up Challenge so we can all follow your progress!
The Back On Pointe Pull-Up Challenge is almost here!
Want to strive towards doing a pull-up or chin-up? Here’s the challenge for you!
Details:
- The two calendars above are to be followed as closely as possible during May and June.
- Each workout category (One, Two, and Three) has 6 available workouts in it for you to choose from.
- Each Friday, try to do a pull-up/chin-up. Write down how many you can do or how much assistance you needed to do one. This will help you track your progress.
- If you’d like to be in a small group, which will meet up on Fitocracy (or other sites as you choose) or would like to be a small group leader (you must be able to do pull-ups to be a group leader), please send me a message with your Tumblr and Fitocracy usernames and I will assign you to groups.
- To keep other challengers updated with your progress, either use the tag BoP: Pull Up Challenge on Tumblr or talk to us in the Back On Pointe Fitocracy group.
Workouts:
- Workout One v.1
- Workout One v.2
- Workout One v.3
- Workout One v.4
- Workout One v.5
- Workout One v.6
- Workout Two v.1
- Workout Two v.2
- Workout Two v.3
- Workout Two v.4
- Workout Two v.5
- Workout Two v.6
- Workout Three v.1
- Workout Three v.2
- Workout Three v.3
- Workout Three v.4
- Workout Three v.5
- Workout Three v.6
Exercises Used:
- Push-Ups
- Chair Dips
- Bench Dips
- Bird Dogs
- Weighted Bird Dogs
- Superman
- Back-Ups
- Dumbbell Rows
- Two-Arm Dumbbell Rows
- Dumbbell Shoulder Presses
- Dumbbell Chest Presses
Dumbbell Reverse Flyes - Dumbbell Tricep Kickbacks
- Dumbbell Tricep Extensions
- Dumbbell Front Raises
- Bicep Curls
- Lat Pulldowns
- Close-Grip Lat Pulldowns
- Wide-Grip Lat Pulldowns
- Inverted Rows
- Negative Pull-Ups
Wish your waist well with this abdomen-focused routine!
