November 30 Day Fitness Challenge
Early Class:
Monday to Friday at 5:30pm
Late Class:
Mondays and Wednesdays 7:30pm
Tuesdays and Thursdays 8:00pm
Fridays 6:30pm
Class Schedule:
Mondays: Cardio
Tuesdays: Upper Body
Wednesdays: Plyometrics
Thursdays: Abs
Fridays: *Insanity
Monday, November 5th
FIT TEST DAY!
As Many Rounds As Possible in 15 minutes of:
5 Pushups
10 Frog Jumps
8 Burpees (or Sprawls, or Squat Wall Pushups)
30 Flutter Kicks
1 Lap Run
You will need a partner for the fit test! Your partner will do the 15 minute fit test while you encourage and count their rounds for them. Then you will switch. At the end make sure you record the number of rounds you did because in 5 weeks we will be doing this test again!
Tuesday, November 6th
Divide in to 4 teams, one team in each corner of the gym. You'll do 6 minutes of work in each corner of the gym!
Corner A (Slam Balls)
As many rounds as possible in 6 minutes of
10 Thrusters
10 Deadlifts
10 C Twists
Corner B (Skipping Ropes)
As many rounds as possible in 6 minutes of
20 Regular Skips
10 In and Out Skips (In and Out = 1)
20 Squat Skips
10 Scissor Skips (2=1)
Corner C
As many rounds as possible in 6 minutes of
6 Up Down Planks (3 each side)
6 Squat Pushups
6 V Pushups
6 Regular Pushups
6 Plank Punches (3 each side)
Corner D (Chairs)
As many rounds as possible in 6 minutes of
5 Renegades
10 Dips
Wednesday, November 7th
10 Minute Partner Run (Run 4 Laps or Walk 2)
Burpees
Frog Jumps
Power Jumps
Vertical Jumps
1 Minute of Each:
Pogo
Global Jumps
Kickstand Touch the Floor
Sprawl Jumps
Broad Jumps
10 Minute Partner Run:
Basketball Jumps
180 Degree Squat Jumps
Jumping Lunges
Tuck Jumps
Thursday, November 8th
Tabata (20s On: 10s Off X 3 of each)
High Knees with Twist
Tuck Jumps
Flutter Kicks
Leg Levers
* 1 minute low plank
Tabata
In and Outs
Wide Spider Lunge
Scissor Abs
Bicycle Kicks
* 1 minute high plank.
Tabata
Knee Hugs
Hollow Rocks
C Twists
V Sits
* 1 minute side plank (30 seconds each side)
Tabata
Power Jumps
Ski Abs
Opposite Knee Elbow Plank
Vertical Crunches
*15 seconds low plank, 15s high, 15s low, 15s high
Friday, November 9th
3 Rounds, 30 Seconds of Each
Jog on Spot
Jumping Jacks
Heismans
123s
Butt Kicks
High Knees
Mummy Kicks
1 Minute of Each:
Suicides
Switch Kicks
Wide Football Sprints
Stance Jacks
Pedal Lunges
Power Jumps
Power Jacks
4 Pushups - 8 Floor Sprints
Front and Back Frog Jumps
Power Knees
Standing Mountain Climbers
Ski Downs
Scissor Runs
Sprawl Jumps
Pushup Jacks
Monday, November 12th
Lap Running with Call Outs: 25 minutes
10 Suicides
20 Switch Kicks
20 Mummy Kicks
30s sprint
45s Bear Crawl
45s Crab Walk
15s Jog on Spot / 15s High knees / 15s Jog on Spot / 15s High Knees
30 Mountain Climbers
30s Sprint
1 Minute walking Lunges
1 Minute Low side shuffle (30 seconds right leg leading, 30 seconds left leg leading)
30s running bum kicks, 30s running high knees
Football Sprints
Pedal Lunges
1 min hop squats / hop lunges
30s sprint
Tuesday, November 13th
Half Class Has Slam Balls Other Half Has Skipping Ropes
Slam Balls: 1 Minute of Each
Vertical Jumps with Overhead Press
Lunge with Overhead Press
Power Jacks with Over Head Press
Pushups with One Hand on Ball
Skipping: AMRAP 4 Minutes
20 Regular Skips
10 Combo Skips: 2 left, 2 right, 4 scissors
10 Squat Skips
20 High Knee Skips
**Repeat Above 4 Times So that Everyone Does Each Station Twice**
THEN
1 Minute of each of the following
V Pushups
Tricep Pushups (Elbows tucked in)
Power Pushup (Regular Pushups if too Hard)
Eccentric Pushups
Moving Pushups
**Repeat Slam Ball / Skipping 4 times for another 2 Rounds**
Wednesday, November 14th
4 Min Wall to Wall Run: 1 Partner Does a wall burner
Tabata: 20s On 10s Off X 3
Power Jumps
Power Pushups
Vertical Jumps
Power Jacks
4 Min wall to Wall Suicide Run: 1 Partner does high knees while other runs half way across gym, touches floor and back, then to far wall and back.
Tabata: 20s On 10s Off X 3
(Laps around gym)
Broad Jumps
Forward Jump Ins
Lunges
Tire Jumps
4 Min wall to wall Sprints: 1 Partner does high knees while the other sprints to the far wall and lightly jogs back.
Tabata: 20s On 10s Off X 3
Hit the Floor
Stance Jacks
Suicides
Squat Heel Clicks
Thursday, November 15th
12 Days of Christmas (30 minutes to complete workout. Every 5 minutes: 30 second plank).
12 – High Knees with Twist (24 all together)
11 – Flutter Kicks (22 all together)
10 – Wide Spiderman Lunges
9 – Leg Levers
8 – Scissor Abs (16 all together)
7- Hip Down Side Planks (7 Each Side)
6 – In and Outs
5- Oblique Knees (5 each side)
4- V Sits
3- Power Jumps
2- Hollow Rocks
1-Tuck Jump
Friday, November 16th
1 Minute of Each of the Following: (We won't be using a jump rope!)
High Knee Jump Rope
Squat Jump Rope
In and Out Low Jump Rope
Agility Heisman
Criss Cross Jump Rope
2 Left 2 Right Jump Rope
Scissor Jump Rope
Mountain Climber Progressions
Forward Back Agility
Moving Pushups with In and Outs
Standing Mountain Climber Progressions
In and Out Ab Progression
Stationary Criss Cross
Agility Bear Crawl
Criss Cross Power Jump
Agility Bear Crawl with 3 V Pushups
Criss Cross Moving Power Jump
Agility Shoulder Taps
High Knee Progressions
Power Jump Progressions
Monday, November 19th
Backwards Partner Running X 4 Minutes:
Line up in partners along white board wall
1 partner runs backwards to other wall, while other partner jogs on spot
Wait for instructor to say "GO" before next person backward runs across to join their partner
Lap Set, 30 seconds Each:
High Knees
Bum Kicks
Speed Skates
Left Side Shuffle
Right Side Shuffle
Criss Cross
Sprint Partner Running X 4 Minutes:
1 partner sprints across to opposite wall
As soon as they reach wall other partner sprints across to join them
Jog on spot while waiting at wall for partner
45 seconds each:
Switch Feet
Mummy Kicks
123s
Cross Jacks
Floor Sprints
Football Sprints
Criss Cross Jump Rope
Ski Downs
Suicide Partner Running X 4 Minutes
8 Minute Partner Run:
1 Partner Runs 3 Laps / Walks 2 Laps while other
- 8 Power Knees Left, 4 Diamond Jumps, 8 Power Knees Right, 4 Diamond Jumps
- 8 High Knees, 8 Low Knees, 8 Floor Sprints
Tuesday, November 20th
Class Divides in to 4 Groups, 1 in each Corner.
Corner A: 2 minutes of Slam Balls
Corner B: 2 minutes of Plyo Pushups
Corner C: 2 minutes of 8 Regular Skips, 8 Scissor Skips
Corner D: 2 minutes of 1 Legged Dips (10 Repetitions each Side)
Sprint Set: 10s On, 10s Off, 20s On, 20s Off, 30s On, 30s Off, 20s On, 20s Off, 10s On, 10s Off
Corner A: 2 minutes of Burpee Slam Balls
Corner B: 2 minutes of Shoulder Tap Pushups
Corner C: 2 minutes of 8 Regular Skips, 8 In and Out Skips
Corner D: 2 minutes of Sprawls
Repeat Sprint Set
Corner A: 2 minutes of Deadlift Thrusters
Corner B: 2 minutes of Squat Pushups
Corner C: 2 minutes of 8 Regular Skips, 8 Squat Skips
Corner D: 2 minutes of Mountain Climbers
Wednesday, November 21st
45 seconds of Each X 2
Power Jacks
Hop Squats Hop Lunges
Front Back Leap Frog Jumps
Frog Power Jumps
Jog on Spot
2 Minutes: 5 Frog Jumps - 5 Pushups - 5 Mountain Climbers (each leg)
45 seconds of Each X 2
Burpee Power Jacks
Switch Lunges
Vertical Jumps
Diamond Jumps
Jog on Spot
2 Minutes: 4 Ski Abs, 4 Pushups, 4 In and Outs, 4 Up Down Planks (2 each arm)
45 seconds of Each X 2
Side Lunges
Belt Kick Tuck Jumps
Global Jumps
Football Drops
Jog on Spot
Thursday, November 22nd
AMRAP in 8 Minutes of:
8 Wide In and Outs
10 Up Down Planks (5 each arm)
12 Standing Mountain Climbers (24 all together)
15 Seated Switch Kicks (30 all together)
1 Minute of Each
Side Hop Planks
Juggling
Tuck Jumps
Moving Plank
Bicycle Kicks
Leg Raises
Side Plank (30s each side)
Oblique Pushups
Opposite Knee Elbow Planks
15s Low Plank, 15s High, 15s Low, 15 HIgh
AMRAP in 8 Minutes of:
8 Ski Abs (4 each side)
10 Low Plank with Hip Extensions (5 each leg)
12 HIgh Knees (24 all together)
15 Standing Switch Kicks
Friday, November 23rd
3 Rounds, 30s Each
Jog on Spot
Straight Arm Jacks
123s
High Knees
Switch kicks
Hit the Floor
Side to Side Floor Hops
3 Rounds, 45s each
180 Squat Jumps
Squat Pushups
Wide In and Outs
Power Jumps
3 Rounds, 45s each
1 Legged Pogo
Power Pushups
Globe Twists
8 Pushups, 8 Floor Sprints
Monday, November 26th
"600"
30 repetitions of 20 different exercises.
Switch Lunges (60)
Jump Squats
Burpees
Mountain Climbers (60)
Power Jacks
Suicides (30)
Power Knees (60)
Vertical Jumps
In and Outs
Criss Cross Power Jump
Reverse Lunge with Knee to Chest (30)
Push Up Jacks
In and Out Skipping (No Rope)
2 Hop Squats 2 Hop Lunges
High Knees with Twist (60)
Scissor Jump Rope (60)
Front Back Frog Jumps (Up and Back = 1)
Floor Sprints (60)
In and Out Pushups
Lap Run (can do 30 laps spread throughout workout or all together)
Tuesday, November 27th
Get in to groups of 4, every group needs a slam ball, a theraband and a skipping rope!
2 Rounds, 1 Minute of Each
Slam Balls
Back Fly Tuck Jump with Band
8 Regular Skips, 8 Squat Skips
Plyo Pushups
2 Minute Fast Jog
2 Rounds, 1 Minute of Each
Thrusters
X Jumps with Band
Double Unders
In and Out Pushups
2 Minute Fast Jog
2 Rounds, 1 Minute
Deadlifts
Back Fly Reverse Lunge with Band
8 Regular Skips, 16 High Knee Skips
Burpees
Wednesday, November 28th
Deck of Cards (In Groups of 3-4!)
Hearts = Burpees or Sprawls or Squat Wall Pushups
Diamonds = Jumping Lunges (2=1) or Reverse Lunges
Spades = Pushup Jacks or Regular Pushups
Clubs = Vertical Jumps
Joker = 2 Lap Run
Every 5 Minutes STOP and do 45s of: 1 Power Jump 1 Diamond Jump 1 Tuck Jump 1 Diamond Jump
Thursday, November 29th
Tabata 20s On 10s off X 8: 1 partner skips while other runs then switch.
1 Minute of Each:
Flutter Kicks
Leg Levers
High Plank
Plank Punches
Left Side Plank
Right Side Plank
Tabata 20s On 10s Off X 8: 1 partner skips while the other runs then switch.
1 Minute of Each:
Scissor Abs
Slow Scissor Switch
Moving Planks
Oblique Plank (30s Left 30s Right)
Wide In and Outs
Wide Spider Lunge
Friday, November 30th
Rounds 1 and 2 30s each, Round 3 15s each
Jog On Spot
Straight Arm Jacks
Side to Side Jump Rope
High Knees
Switch Kicks
Hit the Floor
1 Minute of Each:
High Low Jab with Squat (30s Left hand, 30s Right hand)
Football Drops
4 Basketball Shots, 4 Hop Squats
Diamond Jumps
4 In and Outs 4 Pushup Jacks
Sprawl Jumps
8 High Knees, 8 Low Knees, 8 Floor Sprints
Ski Abs
Stance Jacks
Attack Squats (2 left, 2 right)
Power Knee (30s each leg)
Ski Downs
Belt Kicks
Suicides
Plank Punches
8 Jump Ropes 8 Hop Squats
Seated Switch Kicks
V Pushups
Cross Jacks
Squat Speed Bag
Monday, December 3rd
2 Minute Lap Jog
20s Sprint 10s Rest X 6
2 Minutes of Each:
2 Hop Lunges - 2 Hop Squats - 1 Sprawl Jump
4 Frog Jumps - 10 Mountain Climbers
6 Suicides - 6 Hit the Floor - 6 123s (3 each side)
4 Broad Jumps - 4 Walking Lunges
20 High Knees - 5 Criss Cross Power Jumps
2 Minute Lap Jog
20s Sprint 10s Rest X 6
1 Minute of Each
In and Out Ab Progression
Power Jacks
Mountain Climber Progression
2 Left Hops 2 Right Hops 4 Scissor Hops
Pedal Power Lunges
Juggling
Belt Kicks
Scissor Feet
Tuesday, December 4th
10 Minute Partner Run:
1 Partner Runs 5 Laps (Or Walks 3)
Half of All Partners Have Slam Balls and Will Do The Following While their Partner Runs:
10 Thrusters - 5 Pushups
Slam Ball Burpees
10 Deadlifts - 5 Squat Pushups
The Other Half of All Partners Will Do the Following While their Partner Runs:
5 Shoulder Tap Pushups - 5 In and Outs
Power Pushups
3 1 Legged V Pushups each leg, 3 Regular V Pushups
Tabata: 40s On 20s Off X2
Partner Pushups
Dips with Leg Extended
4 Plank Punches - 2 Pushups
Tricep Pushups
Repeat 10 Minute Partner Run
Partners Who Didn't Have the Slam Balls the First Time Now Use Them
Wednesday, December 5th
Card Game! (NOT deck of cards)
Class will divide in to 4 Groups. Each group will have 15 cards placed on the floor in a circle. One person stands at each card. You'll do 1 minute at your card and then we'll call switch. You'll move to the left and do that card for one minute and so on. After all 15 cards are completed you'll switch to the other end of the gym where there's 15 cards with different exercises.
Thursday, December 6th
AMRAP in 8 Mins:
10 Hip Down Side Planks Left
10 Hip Down Side Planks Right
10 Up Down Planks
50 Flutter Kicks
20 Leg Levers
AMRAP in 8 Mins:
10 Knee Hugs
20 Scissor Abs
10 Opposite Knee Elbow Planks
Hold High Plank and Count to 30
AMRAP in 8 Mins:
8 Hollow Rocks
20 Bicycle Kicks
10 Moving Planks
10 V Sits
Friday, December 7th
FIT TEST DAY!!!
Followed by the End of Fitness Challenge Party at Sandbar at 8:30pm!
No potluck this time, just come help yourself to lots of food from Pizza D and happy hour drink prices :)
T-Shirts will be given out at the end of the early class and before the late class starts so we can get a big group picture.
Awards will be given out at the Sandbar!
AWARDS!!!
10+ CLUB (Those who were able to complete at least 10 rounds in 15 minutes)
Vina Pittman
Sherry Jennings
Rodney Roberts
Paul Motty
Darren Jennings
Collette May
HIGHEST FIT TEST SCORE: Collette Mayo (11 Rounds!)
MOST DEDICATED: Robbi Pike (Early Class)
Sondra Spearing (Late Class)
MOST IMPROVED: Pat Loder
PERFECT ATTENDANCE
Allison Patey
Jeannine Chaulk
Donna Hodge
Brandi Abbott
Connie Saunders
Delphine Roberts
Shavonne Engram
Gail King
Kristen Blake
Joanne Fradsham
Jenna Penney
Vina Pittman
Yvonne Winters
Robbi Pike