Instructions:

1. Workouts should be done accurately but quickly.

2. Take breaks when suggested but try to get through the workout with minimal breaks if possible. Each
week increase repetitions by 5 OR increase sets.
3. If workout is too difficult decrease starting repetitions or sets; if workout feels too easy increase starting
repetitions or sets.
4. All leg or arm exercises repetitions should be done on both sides (left and right)!
5. Always do your warm-up & cool-down exercises.
6. Stay hydrated ; drink plenty of water before and after you exercise.

Definitions:
 Repetitions are how many times you do each individual exercise.
 Sets are the number of times you complete the entire routine.
Example: doing 10 push-ups 3 times.
10 is the number of repetitions and 3 is the number of sets.
 Warm– Up: Do before each days exercises Cool-Down: Do after each days exercises
Sets: 1 Reps: 5 Hold each stretch for 30 seconds
Forward lunges Arm circles Shoulder stretch Chest stretch
Backward lunges Quad stretches Triceps stretch Touch toes
Side lunges Butt kicks Hip flexor stretch Quad stretch
Frankenstein kicks High knees Over head stretch Butterfly stretch

Day 1: Arms Day 2: Abs Day 3: Legs

Sets: 3 Rest: 2 minutes Sets 3 Rest : 2 minutes Sets: 2 Rest: 2 minutes
10 Push ups 20 Over head punches
10 Leg Raises 5 Knee crunches 20 Forward lunges 60 second wall-sit
20 Punches 5 Triceps pushups
20 Flutter Kicks 30 sec. Side Plank 20 Reverse lunges 25 Squats
10 Thigh taps 2 minute Speed bag
5 Long arm crunches 10 Sit Ups 20 Single leg bridges 25 Side leg raises
10 Shoulder taps punches

Day 4: Total Body Day 5: Arms Day 6: Legs

Sets 3 Rest:2 minutes Sets: 3 Rest: 1 minute Sets: 2 Rest: 2 minutes
5 Triceps dips 10 Bicep extensions 20 Sumo Squats 20 Leg extensions
5x Up & down stairs 30 Jumping jacks
10 Arm chops 10 Push Ups 40 Side leg raises 20 Fire hydrants
10 Burpees 25 Squat jumps
10 Arm Scissors 10 Arm circles 20 Deep side lunges 40 Side leg raises
1 Minute Plank 25 Mountain climbers
5 Triceps dips

Day 7: Rest Day

Do warm-up & cool-down stretches
 Arm Circles
Butt Kicks High Knees
Arms out like a T, spin
Bring foot Bring knee to chest, then
arms forward and
back back down.
backwards.
towards your
lower back.

Hip Flexor Stretch Butterfly Stretch

In a lunging position lean Sit with knees out and

forward into hips. feet touching and
lean forward.

Shoulder Stretch Triceps Stretch

Bring arm across body Bring arm back behind
and hold. head and hold.

Frankenstein Stretch Quad Stretch

Bring one leg up fully extended Grab your ankle and pull
and reach hand to foot. towards your lower back.
 Triceps Dips
Arm Chops
Using a chair, place hands on seat
& Scissors and dip by bending elbows and
keeping butt off ground.

Chops: Arms straight out in Scissors: Arms straight out in

front and horizontally move front and vertically move
them quickly. them quickly. Triceps Push-Ups
Hands are closer together. Be sure to keep
your butt down and core tight. Slow and
Punches & controlled up and down motion.
Overhead Punches
Punches are straight out.
Overhead are above head. Shoulder Taps
Keep feet shoulder In plank position lift one hand off ground
width apart. and tap opposite shoulder. Then go back
into plank position and repeat with other
hand and shoulder.

Speed Bag Punches Thigh Taps

Pretend there is a punching bag in In a plank position lift one hand off
front of you, keep arms up and ground and tap thigh on same side.
throw little punches above head. Then go back to plank position and
repeat with other hand and thigh.
 Plank/Side Plank Long Armed Crunches
Keep core tight and do not let your butt sink in or stick out. Similar to a basic crunch except your arms and legs are fully extended.

Knee Crunches Flutter Kicks

Laying down with arms behind head, bring one knee to your Laying down lift both legs about 2 inches off ground.
opposite elbow and opposite leg straight out. Then bring one leg up and move the other down to “flutter” legs.
Then switch other leg to opposite elbow.

Leg Raises
Lift both legs up at the same time. Keeping your back, head and shoulders on
the ground. Slow and controlled the whole time and tightening core (abs).
 Deep Side Lunges Side Leg Raises
Step to one side, keep core tight Standing, core tight lift one
and lean into it by bending knee. leg at a time.

Sumo Squats Leg Extensions

Deep side lunge into a squat. In a plank position with knees bent, lift
Keep shoulders back and head up. one leg at a time and fully extend.

Fire Hydrants Side Leg Raises

In push up position with knees Laying on your side, use arm to
bent lift one leg at a time to the support head, lift one leg up and
side. Keep core tight. down. Slow and controlled.

Forward & Reverse Lunges Single Leg Bridges

Take a step forward or backward Laying down with one leg bent and
bending knee and leaning into it. one leg fully extending lift your butt
Do not let knee touch the ground! and hips up into a bridge.
 Burpee
Start standing, squat (like a frog), pushup position, do a Mountain Climbers
push up, squat (like a frog), end with a big jump!
In a push up position, bring knee
to elbow, then back down; bring
other knee to elbow.

Plank
Keep core tight and do not let
your butt sink in or stick out.

Squat Jump
Up and Down Stairs
Squat down, keeping head up and
Run up and down your stairs
shoulders back. Jump up high and
as fast as you can!
land in the squatting position.
(No stairs? Find a small sturdy
box or one step and repeat up
and down for 1 minute.)
Instructions:
1. Always do your warm-up & cool-down exercises.
2. Workouts should be done accurately but quickly.
3. Take breaks when suggested but try to get through the workout with minimal breaks if possible.
4. If workout is too difficult decrease starting repetitions or sets; if workout feels too easy increase starting
repetitions or sets.
5. Stay hydrated ; drink plenty of water before and after you exercise.

Definitions:
 Repetitions are how many times you do each individual exercise.
 Sets are the number of times you complete the entire routine.
Example: doing 10 push-ups 3 times.
10 is the number of repetitions and 3 is the number of sets.
 The Burpee
How To Do It The Challenge
1. Start in a standing position. Duration: 15 minutes
2. Crouch down with knees bent, head up, and
hands on the ground. 1. Set a timer for 15 minutes.
3. Kick legs out so you are in push-up position. 2. Start the timer and do 1 burpee and rest for the
4. Do a push-up. remainder of the minute.
5. Bring legs in so you are in same position as 3. At 2 minutes do 2 burpees and rest for the remainder
step 3. of the minute.
6. Big jump! 4. At 3 minutes do 3 burpees and rest for the remainder of
the minute.
7. Repeat.
5. Continue this patter until you are at 15 minutes, where
you will do 15 burpees in one minute.

As you increase the number of burpees you will

have less time to rest.

Sounds easy?
Give it a go… this is MUCH harder than it sounds.
GOOD LUCK!
 Squats
How To Do It The Challenge
1. Start with legs shoulder width apart. Duration: 30 Days
2. Arms straight out in front of you. 1. Use the calendar below to track your progress.
3. Bend knees and lower body down to the 2. Each day you will do 10 squats.
ground. 3. Each week you will increase the number of squats by 10.
4. Do not let your butt touch the ground. 10 squats too easy?
Start with more (whatever you are comfortable with)
and increase by 10 each week.
GOOD LUCK!
 Steps
Date: Name Steps
The Challenge:
This challenge will get you up and moving!

How many steps do you walk each day?

Healthy youth should be getting 12,000- 16,000 steps per day!

 If you have a smart watch, fit bit or fitness tracker use that to
track your steps each day.

 Don’t have a watch? Count yourself or use a smart phone

app! (App suggestions—must get parental approval before
downloading… Google fit, Zombies, Run!, Runtastic, Argus,
Pedometer)
 Compete against yourself: Each day write down how many
steps you get and try to beat it the next day.

 Compete against your friends/family: Get a group of friends

to commit with you and start a virtual step competition!
 Abs Exercise # 1: Sit-ups
Laying down with knees bent, put arms
across chest or by sides. Sit up so your chest
is touching your knees, then lay back down.
The Challenge:
Duration: 12 minutes for 30 Days Exercise # 2: Plank
Keep core tight and do not let
 Set a timer for 12 minutes. your butt sink in or stick out.

 Do each exercise for 1 minute.

Exercise # 3: Leg Lifts
 Rest for 2 minutes.
Laying down with arms by your sides, lift
 Repeat. both legs us, tightening your core. Then
slowly and controlled bring them down.
Use the calendar to keep track of your 30 days.
Exercise # 4: Russian Twists
Sitting bend your knees and lift your legs up while
also lifting your back up, tightening your core.
Twist sie to side without touching the ground.
Exercise # 5: Scissor Kicks
Laying on the ground with hands by side, lift your
legs up about 2 inches off the ground. Bring your left
leg over your right leg, then your right leg over your
left.
Exercise # 6: Reverse Crunches
Laying down, with hands by your side, bend your knees
and lift them towards your head. Then bring them down.
Try not to let your legs down the entire time.
 What better way to workout than with your family?!
Here is a fun game the entire family can engage in together to have fun and get fit!
Materials
1. Paper How To Play
2. Pen/pencil 1. The youngest person goes first.
3. Scissors 2. When it’s your turn pull out an exercise from the bowl.
4. Two Dice 3. Then roll one dice to see how many repetitions of the
exercise you have to do.
5. Large bowl
4. Then roll the other dice to see how many sets you have
6. Room to exercise
to do.
Set Up
5. As a family do the workout together!
1. Cut out small pieces of paper.
2. Write down exercises your family
knows how to do. (Here is a few to
get your brain started: jumping jacks,
push-ups, crunches, sit-ups, running
in place, wall sits, burpees, planks,
Russian twists, side crunches, side
planks… Have fun and look up new
exercises!)
3. Use a large bowl to mix them all up.