Among other activities that we’ll be talking about in other posts (coming soon), we wanted to get physically active again. However, it wasn’t always easy to get a decent workout in during 2020. Then, during 2021, there’s been so much to catch up on, that it hasn’t been easy to find time to exercise. While some folks still found a way to prioritize their own physical fitness, many could not. This led to the so-called COVID 19 (lbs). While I didn’t stack on that much weight personally, I did notice that I was out of shape. Everyone in our family was affected in some way or another by experiencing some form of decline in their fitness.
Therefore, we decided to challenge ourselves with a 30-day fitness challenge. This challenge looks like several other similar challenges our there—a 30 day workout program is supposed to either yield a certain result after 30 days, or the program lasts long enough to build a habit. In our case, this program is meant to jump start our workout program while giving us all an activity we can do together.
Our 30 day challenge is shown below. We’ll start on Monday. Will we all make it to day 30?
Defeating the COVID 19 (lbs) In 30 Days
NOTE: Target number of repetitions for each exercise (I.e. 20 push-ups) does have to be accomplished in one set. Take breaks as necessary until you reach the target number of repetitions, then move onto the next exercise.
| 1) 20 minute walk 5 x 30 second plank holds 5 x 30 second Superman holds | 2) 20 air squats 30 walking lunges 20 calf raises, 20 second calf raise hold 5 x 30 second plank holds 5 x 30 second Superman holds | 3) 20 minute walk 20 push-ups 20 resistance band overhead press 20 resistance band or TRX rows | 4) 25 air squats 30 good mornings 30 walking lunges 30 calf raises, 20 second calf raise hold 5 x 30 second plank holds 5 x 30 second Superman holds | 5) 20 minute walk 25 push-ups 35 resistance band overhead press 25 resistance band or TRX rows 5 x 30 second plank holds 5 x 30 second Superman holds | 6) 5 x 90 second rounds shadowboxing (60 seconds between rounds) |
| 7) 5 min jog/15 min brisk walk 10 bicycle crunch 6 x 30 sec plank holds 6 x 30 second Superman holds | 8) 30 air squats 40 walking lunges 35 calf raises, 20 second calf raise hold 6 x 30 second plank holds 6 x 30 second Superman holds | 9) 5 minute jog/15 minute brisk walk 30 push-ups 30 resistance band overhead press 30 resistance band or TRX rows | 10) 35 air squats 35 good mornings 40 walking lunges 40 calf raises, 20 second calf raise hold 6 x 30 second plank holds 6 x 30 second Superman holds | 11) 5 minute jog/15 minute brisk walk 35 push-ups 35 resistance band overhead press 35 resistance band or TRX rows 7 x 30 second plank holds 7 x 30 second Superman holds | 12) Bicycle ride or walk for 30 minutes (low intensity) |
| 13) 10 min jog/10 min brisk walk 20 bicycle crunch 7 x 30 sec plank holds 7 x 30 second Superman holds | 14) 40 air squats 40 good mornings 45 walking lunges 45 calf raises, 20 second calf raise hold 7 x 30 second plank holds 7 x 30 second Superman holds | 15) 10 minute jog/10 minute brisk walk 40 push-ups 40 resistance band overhead press 40 resistance band or TRX rows | 16) 45 air squats 40 good mornings 50 walking lunges 50 calf raises, 20 second calf raise hold 8 x 30 second plank holds 8 x 30 second Superman holds | 17) 10 minute jog/10 minute brisk walk 45 push-ups 45 resistance band overhead press 45 resistance band or TRX rows 8 x 30 second plank holds 8 x 30 second Superman holds | 18) 5 x 90 second rounds shadowboxing (60 seconds between rounds) |
| 19) 15 min jog/5 min brisk walk 30 bicycle crunch 8 x 30 sec plank holds 8 x 30 second Superman holds | 20) 50 air squats 25 kettlebell swings 55 walking lunges 55 calf raises, 20 second calf raise hold 9 x 30 second plank holds 9 x 30 second Superman holds | 21) 15 minute jog/5 minute brisk walk 50 push-ups 50 resistance band overhead press 50 resistance band or TRX rows 25 resistance band or TRX bicep curls | 22) 55 air squats 30 kettlebell swings 60 walking lunges 60 calf raises, 20 second calf raise hold 9 x 30 second plank holds 9 x 30 second Superman holds | 23) 15 minute jog/5 minute brisk walk 55 push-ups 55 resistance band overhead press 55 resistance band or TRX rows 30 resistance band or TRX bicep curls 9 x 30 second plank holds 9 x 30 second Superman holds | 24) Bicycle ride or walk for 45 minutes (low intensity) |
| 25) 20 min jog/5 min brisk walk 40 bicycle crunch 10 x 30 sec plank holds 10 x 30 second Superman holds | 26) 60 air squats 35 kettlebell swings 65 walking lunges 65 calf raises, 20 second calf raise hold 10 x 30 second plank holds 10 x 30 second Superman holds | 27) 20 minute jog/5 minute brisk walk 60 push-ups 60 resistance band overhead press 60 resistance band or TRX rows 35 resistance band or TRX bicep curls | 28) 45 air squats 40 good mornings 50 walking lunges 50 calf raises, 20 second calf raise hold 10 x 30 second plank holds 10 x 30 second Superman holds | 29) 20 minute jog/5 minute brisk walk 65 push-ups 65 resistance band overhead press 65 resistance band or TRX rows 40 resistance band or TRX bicep curls 5 x 60 second plank holds 5 x 60 second Superman holds | 30) 5 x 90 second rounds shadowboxing (60 seconds between rounds) CONGRATS!!!!! |
Birds of a Feather Stuck Together 
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