NOTE: THE FEBRUARY CHALLENGE HAS NOT YET BEEN POSTED. THIS MUST BE POSTED FIRST. THE CHALLENGE WILL GO UP LATER TONIGHT OR TOMORROW.

Some of them have freaky names and/or are not traditional. So here are tutorials of how to do them, in case you want to know. :)

ABS DAYS:

• Bicycle Crunch (ex. 2)
• Crunches (How to do left crunch and right crunch)
• Crunchy Frog
• Elbow-to-Knee Crunches
• Hollow-Hold Arms Down
• Hollow-Hold Arms Up
• Hollow-Hold for Sides
• Ins and Outs
• Mason Twist
• Opposite Arm and Leg Extension
• Opposite Arm and Leg V-Up
• Plank (Frontal)
• Plank Ups-and-Downs (repeatedly go up and down for 1 minute)
• Raised Legs Crunches
• Reverse Bicycles
• Reverse Crunch
• Scissor Legs
• Side Hold
• Side Plank (ex. 2)
• Side Plank Leg Extension
• Sit-Ups
• Spiderman Push-Ups
• Superman (Frontal)
• Superman (Behind)

THIGHS/GLUTES DAYS:

• Bench Step-Ups + Weights (could use any close-to-ground chair if you don’t have a ‘bench’)
• Feet-Up Glute Bridge
• Glute Bridge
• Glute Bridge with Weights (if you don’t have weights, fill two water bottles with sand/bird seed/dirt/water — something that weighs it down. Sand works best.)
• Inner-Thigh Leg Lifts
• Leg Lifts
• Lunges
• Single Leg Row with Leg Lift
• Squat Holds (hold for 5 seconds each)
• Stair Climb
• Step-Out Lunge
• Straight Behind Leg Lifts
• Sumo Squat with Lateral Raise (if you don’t have weights, fill two water bottles with sand/bird seed/dirt/water — something that weighs it down. Sand works best.)
• Toe Raises (up, down; up, down; up, down… Don’t just stay up)
• Toe Sprints
• To-the-Back Leg Lifts
• To-the-Side Leg Lifts

UPPER BODY (ARMS) DAYS:

Note: Almost all of these require weights. If you do not have them, fill a wattle bottle with sand/dirt/bird seeds/water (sand works best). The best weight to use is a 2 lb weight for beginners, 4 lb weight for intermediate, and 5 lb for expert.

• Arm Definer
• Balance Buffer
• Bow and Arrow
• Chest Flies
• Clapping Push-Ups (Yes, girls can do these.)
• Core Press
• Forward Punch
• Pull-Ups (Girls CAN do these. I don’t want to hear it. I’ve seen a 14-year-old girl do 46. So don’t whine and say that you can’t; you can.)
• Punches (WITHOUT weights)
• Redefine Reach
• Reverse Crunch
• Side Lunge with Arm Raise
• Supergirl Soar (DO NOT go too fast on these! Go at 1/2 the speed as GIF)
• Tricep Dips (Use any close-to-ground chair if you don’t have a ‘bench’)
• Up/Back Arm Lift
• Upwards Lift with Squat
• V-Legs Arm Bring-In

CARDIO DAYS:

• Burpee to Shoulder Press
• Butt Kicks
• Foot Taps (ex. 2)
• High Knees
• Jump Rope
• Jumping Jacks
• Push-Ups
• Sprinting-in-Place (ex. 2)
• Suicide Jumps
• Twisting Jumps

The workout is done? Fantastic! Here’s how to recover from a workout. If you don’t want to read it: Be sure to drink lots of water and eat lots of protein immediately after the workout ends. The protein will be converted quickly into muscle, and thus muscle builds!