A new year, a new challenge!!! This year will be the year of 44!!! The goal is to have 365 days of 44s from September 16, 2013 to September 15, 2014.
Here we go!!!
- Sept. 16 Run (and walk) 44 miles
- Sept. 17 Scissors with core ball
- Sept. 18 Standing mermaid with 4 knees, 44 each side
- Sept. 19 V-up with feet on Stability ball
- Sept. 20 Russian twist with medicine ball (right-left- straight out = 1 rep)
- Sept. 21 Unilateral shoulder press (opp. arm overhead with weight), 44 each arm
- Sept. 22 Right front kick, left roundhouse, 44 each leg
- Sept. 23 Hyperextension Rock
- Sept. 24 Single arm bicep curl to shoulder press with opposite knee up, 44 each side
- Sept. 25 Torso rotation with weight on stability ball
- Sept. 26 Single leg circles (standing), 44 each leg
- Sept. 27 Fast feet (x8) to tuck jump
- Sept. 28 Plank frog jumps
- Sept. 29 Crunch with elbows on the ground
- Sept. 30 Alt. arm chest press with legs at 45 degrees (on bench) – right arm and left arm = 1 rep
- Oct. 1 Weighted jumping lunges (right – left = 1 rep)
- Oct. 2 Fast feet – plyo jack
- Oct. 3 Arabesque raises, 44 each leg (one set with weights, one without)
- Oct. 4 Skull crusher sit-ups
- Oct. 5 Single leg hip raise with head on BOSU, 44 each leg
- Oct. 6 Side plank jack, 44 each side
- Oct. 7 Alt. leg extensions in V-sit, right/let = 1 rep
- Oct. 8 Single arm lateral raise with opp. leg lift on stability ball, 44 each side
- Oct. 9 Squat with torso twist, 44 each direction
- Oct. 10 Triceps push-ups
- Oct. 11 Single leg stretch, right/left = 1 rep
- Oct. 12 Reverse Hip Thrusters
- Oct. 13 Basic Crunch
- Oct. 14 Flutter Kicks
- Oct. 15 Side Lying Kick with band, 44 each side
- Oct. 16 Press, fly, bang with hip raise
- Oct. 17 Weighted Burpees
- Oct. 18 Dance move – plie, heels up, stand in releve, heels down = 1 rep
- Oct. 19 Toe Touches
- Oct. 20 Push-ups with toes on step and hands on stability ball
- Oct. 21 Single leg crunch with leg extension, 44 each side
- Oct. 22 Full squat on wobble disc
- Oct. 23 Step back planks with single sides down, 44 each side lead
- Oct. 24 Pull-ups with treadmill arm
- Oct. 25 Stability ball roll-overs
- Oct. 26 Plank step-offs on BOSU, right foot off-on and left foot off-on = 1 rep
- Oct. 27 Skull crushers on stability ball
- Oct. 28 Suicides (right-left = 1 rep)
- Oct. 29 Sprawl
- Oct. 30 Downward Dog – Donkey Kick, 44 each leg
- Oct. 31 Reverse arm raises
- Nov. 1 Oblique raise, 44 each side
- Nov. 2 BOSU Deck Squats
- Nov. 3 Triceps Dips with toes stacked
- Nov. 4 Moving Sumo Dead-lifts (right-left = 1 rep)
- Nov. 5 Reverse Crunch
- Nov. 6 Monkey on BOSU
- Nov. 7 BOSU Jump Squats
- Nov. 8 Twisting Oblique work
- Nov. 9 Single Leg Hops, 44 each leg
- Nov. 10 Push-up with alt. arm/leg lifts
- Nov. 11 Squat hold with bicep curls
- Nov. 12 Triceps dips with 2 chairs (one for arms, one for legs)
- Nov. 13 Living Plank (move KB back then front = 1 rep)
- Nov. 14 Sit-ups on Bender Ball
- Nov. 15 Plie with DB press up to side (right side, left side = 1 rep)
- Nov. 16 4 Mountain climbers + push-up
- Nov. 17 Crab hold with opposite toe touches, right-left = 1 rep
- Nov. 18 Sumo Burpees
- Nov. 19 Leg Abduction with resistance bands, 44 each side
- Nov. 20 Alt. Forward Lunges with Medicine ball overhead
- Nov. 21 Bicep curls with legs up
- Nov. 22 BOSU “walk” – lift right hand & left foot, hold, switch & repeat for 1 rep
- Nov. 23 Plank w/feet on stability ball – knee to elbow (rt-left = 1 rep)
- Nov. 24 Single leg squat w/hop, 44 each leg
- Nov. 25 Pick up the baby – plank, step in to lunge, bicep curl, step back and switch sides = 1 rep
- Nov. 26 Sumo squat w/jump to bicep curl
- Nov. 27 Halo to curtsy lunge, 44 each side
- Nov. 28 Single leg squat in figure 4 with front raise, 44 each side
- Nov. 29 Single leg plank w/quarter turn
- Nov. 30 Hollow Rocks
- Dec. 1 Walking Bridge w/feet on chair or bench – rt-left = 1 rep
- Dec. 2 Weighted side bends, 44 each side
- Dec. 3 Step out to squat with band – rt-left = 1 rep
- Dec. 4 Front leg lift, 44 each leg
- Dec. 5 Plank-Jack-Jump-Squat
- Dec. 6 Slow Bicycle Crunch with band rt-left = 1 rep
- Dec. 7 Single leg squat – warrior 3 – row, 44 each leg
- Dec. 8 Triceps butt burner, 44 each leg
- Dec. 9 Falling push-ups
- Dec. 10 Squat-Hop-Squat with agility ladder
- Dec. 11 Wide push-up with fingers facing out – agility ladder
- Dec. 12 Twisting chest press with leg drop
- Dec. 13 The Hobbit – run x4, tuck jump
- Dec. 14 Angled upright row
- Dec. 15 Squat – 44 pulses
- Dec. 16 Seated/weighted calf raises
- Dec. 17 Cross body bicep curls with band
- Dec. 18 Front shoulder rotation
- Dec. 19 Push-ups on foam roller
- Dec. 20 Monkey squat to alt. lunges
- Dec. 21 Elbow to knee crunches on stability ball – right-left = 1 rep
- Dec. 22 Jump squat with row
- Dec. 23 Run 44 minutes (7.41 miles)
- Dec. 24 Plank – arm raise with opposite ankle touch, right/left = 1 rep
- Dec. 25 Russian twist w/medicine ball (right/left = 1 rep)
- Dec. 26 Push-ups with feet on stability ball and hands on foam roller
- Dec. 27 Lunge w/floor touch
- Dec. 28 Jumping lunges on BOSU (right/left = 1 rep)
- Dec. 29 Plank with feet on upside down BOSU – alt. step offs
- Dec. 30 Wide curl to shoulder press with band
- Dec. 31 Step outs with band
- Jan. 1 Crunch with punch
- Jan. 2 Chair pose with alt. tap-outs
- Jan. 3 Scissor crunches
- Jan. 4 Jump – roll back – crunch – pop up – jump
- Jan. 5 Burpee with 2 lunge jumps
- Jan. 6 Decline plank jacks (feet on step to start)
- Jan. 7 Wall sit (hold) with front raise
- Jan. 8 Rocking squat – heel-toe
- Jan. 9 Forward bend with toe touch
- Jan. 10 W – arms push out in a W
- Jan. 11 Side lying leg drops (right-left = 1 rep)
- Jan. 12 Bicep curls with knees on stability ball
- Jan. 13 Triceps pulses with resistance band
- Jan. 14 Box plank jump
- Jan. 15 Resistance band core twist
- Jan. 16 Butt Bench Raises
- Jan. 17 Donkey Kicks
- Jan. 18 Bicep-tricep arms while in semi-squat on wobble disc
- Jan. 19 V-sit on band with shoulder press
- Jan. 20 Reverse crunch on bench
- Jan. 21 Plie with lateral raise
- Jan. 22 Power hop with foot on stability ball, 44 each leg
- Jan. 23 Hamstring pushes with resistance band, 44 each leg
- Jan. 24 Single arm chest press on stability ball, 44 each arm
- Jan. 25 Plank rolls on stability ball
- Jan. 26 Criss-Cross squat jump
- Jan. 27 Squat w/alt glute lift (right-left = 1 rep)
- Jan. 28 Back lunge – front kick – back lunge – jump to switch – repeat with left = 1 rep
- Jan. 29 Push-ups w/hands on yoga blocks
- Jan. 30 Reverse table top dips
- Jan. 31 Oblique reach, 44 each side
- Feb. 1 Flutter kicks with band
- Feb. 2 Walking bicep curls with medicine ball, 44 each arm
- Feb. 3 Barbell squats
- Feb. 4 Elevated push-ups with clap
- Feb. 5 Ballet squat and reach
- Feb. 6 Cross crunch with knee in then leg extended, 44 each side
- Feb. 7 Knee up with twist, 44 each side
- Feb. 8 Skaters (right-left = 1 rep)
- Feb. 9 Stability ball plank – step in to alt. lunge
- Feb. 10 Roundhouse with backlist, 44 each side
- Feb. 11 Butterfly Oblique sit-ups (right-left = 1 rep)
- Feb. 12 Tricep dips on BOSU w/alt kicks (right kick, left kick = 1 rep)
- Feb. 13 Twisted burpees
- Feb. 14 Squat with knee lift, 44 each side
- Feb. 15 Airplane lifts, 44 each side
- Feb. 16 Push-ups with small wobble balls
- Feb. 17 Burpees with jacks
- Feb. 18 Squat on small wobble balls
- Feb. 19 Deadlift to Kick, 44 each side
- Feb. 20 Row curl out to overhead
- Feb. 21 Lunge – bicep curl with knee up, 44 each side
- Feb. 22 Plie calf raises with arms extended
- Feb. 23 Inner thigh leg crosses, right over left/left over right = 1 rep
- Feb. 24 Lunge with row to fly, 44 each side
- Feb. 25 Leg raises on small wobble ball
- Feb. 26 Squat (weights touch floor) – jump and lift over head
- Feb. 27 Bicycle on BOSU (left-right = 1 rep)
- Feb. 28 Dead lift on small wobble balls
- March 1 Side plank (hand on small wobble ball) w/knee in, 44 each side
- March 2 Single leg dead lift to knee in with hop, 44 each side
- March 3 Lunge to knee up with row, 44 each side
- March 4 Plank with feet on small wobble balls and alt. leg lifts
- March 5 Wall sit w/alt. leg lifts
- March 6 Bridge hold w/alt leg lifts
- March 7 Oblique crunch and reach on stability ball
- March 8 Skater move w/tubing
- March 9 Push-ups – feet on a medicine ball and hands on small wobble balls
- March 10 Alt. forward lunges with dumbbell overhead
- March 11 BOSU Burpees
- March 12 Step into Warrior II (onto small wobble ball), 44 each leg
- March 13 Side bend with leg lift while on band, 44 each side
- March 14 Single leg squats on small wobble ball, 44 each leg
- March 15 Elevated Plank w/kettlebell row, 44 each side
- March 16 Squat thrust w/4 plank jacks
- March 17 Seated Row with band
- March 18 Windshield wipers with bender ball (right-left = 1 rep)
- March 19 Hammer curls while standing on wobble balls
- March 20 Side Lying Hip Abductions, 44 each side
- March 21 Jefferson Dead Lifts, 44 each side front
- March 22 Squat jumps onto wobble balls
- March 23 Alt. side burpees (right side, left side = 1 rep) – total of 88 burpees
- March 24 Dead man burpees
- March 25 Sumo burpees
- March 26 Decline burpees
- March 27 Medicine ball burpees
- March 28 Side plank burpees
- March 29 BOSU squat jump burpees
- March 30 Stacked leg oblique crunch with weight, 44 each side
- March 31 Alt. shoulder press while standing on wobble balls
- April 1 Front raise – turn – row back – curl down
- April 2 Triceps kickbacks in semi-squat
- April 3 Side bend with overhead press
- April 4 Bicep curl in Warrior I, 44 each side
- April 5 Lateral raises while standing on wobble balls
- April 6 Plank with opposite arm and leg reach and crunch, 44 each side
- April 7 Plank with feet on wobble balls – alternate step offs (right, left = 1 rep)
- April 8 Side plank with rotation (elbow to ground), 44 each side
- April 9 Rocking (forward-back) planks with hands on foam roller
- April 10 Corkscrew planks, 44 each side
- April 11 Plank with moving dumbbell (right – left and back = 1 rep)
- April 12 Pike planks on stability ball
- April 13 Curtsy lunge on upside down BOSU, 44 each side
- April 14 Tricep dips on upside down BOSU
- April 15 Push-ups with one hand on BOSU, 44 each side
- April 16 Side leg abduction on BOSU, 44 each side
- April 17 Crunches on BOSU
- April 18 BOSU butt bridges (BOSU upside down)
- April 19 Squats with a twist to side holding medicine ball on upside down BOSU
- April 20 Hopscotch on step (right-left = 1 rep)
- April 21 Plie jumps (click heels)
- April 22 Single leg plyo dead lift, 44 each side
- April 23 Lateral jumps over foam roller (right – left = 1 rep)
- April 24 Squat with side jump outs (right – left = 1 rep)
- April 25 Donkey kicks (double leg) with hands on wobble balls
- April 26 Double butt kicks
- April 27 Band, lunge and curl, 44 each side
- April 28 Tricep kickbacks with band while in plank, 44 each side
- April 29 Band, lateral raise with opposite leg abduction, 44 each side
- April 30 Band, abdominal press
- May 1 Band, squat with bicep curl (band crossed)
- May 2 Band, overhead press with step back to lunge, 44 each side
- May 3 Band, sumo squat with chest fly, 44 each side
- May 4 Stability ball plank with knee to elbow, 44 each side
- May 5 Superman on stability ball with alt. leg lift (right & left leg lift = 1 rep)
- May 6 Medicine ball crunches on stability ball
- May 7 Reverse crunches with stability ball under legs
- May 8 Hip raises on stability ball
- May 9 Stability ball squats
- May 10 Extended leg, crunch reaches
- May 11 Standing leg swings, 44 each leg
- May 12 Hip circles, 44 each direction
- May 13 Leg abductions with butt on foam roller
- May 14 Windmill, right – left = 1 rep
- May 15 Froggy squat with extension
- May 16 Tuck and roll (abs)
- May 17 Side Plank with leg raise, 44 each side
- May 18 Shoulder burners
- May 19 Step-ups with bicep curl, 44 each side
- May 20 Fall Backs with medicine ball
- May 21 Waving triceps on wobble balls
- May 22 Pull-overs on stability ball
- May 23 Tricep kickbacks in chair pose
- May 24 Double side leg lifts with medicine ball between legs, 44 each side
- May 25 Elevated plank with extended stationary arm & opposite arm row (foot stool), 44 each side
- May 26 Triceps dips – hands on step, feet on foot stool
- May 27 Split leg dead lift (back foot on foot stool), 44 each leg
- May 28 Single arm bent over row with 1 foot on foot stool and standing foot on wobble ball, 44 each side
- May 29 Hip lifts with feet on foot stool (toes up)
- May 30 Push-ups with feet pressed against side of foot stool
- May 31 Box jumps onto foot stool
- June 1 Standing chest press with KB
- June 2 Plie squat with KB row
- June 3 Russian twists with KB
- June 4 Squat Jumps with KB behind head
- June 5 Box step-ups with KB, 44 each side
- June 6 Lateral lunges with KB figure 8, right-left = 1 rep
- June 7 Knee repeaters, 44 each side
- June 8 Leg abductions on wobble balls, 44 each leg
- June 9 Decline push-ups with toes on step and hands on wobble balls
- June 10 Squat pulses on stacked (round) wobble balls
- June 11 Side plank dips with elbow on wobble ball, 44 each side
- June 12 Band bicep curls with wobble balls on band
- June 13 Lunges on wobble balls, 44 each leg
- June 14 Jump squats on wobble balls
- June 15 Oblique crunches with leg lift
- June 16 Alt. leg kicks while in V-sit
- June 17 Plank hold with double knee taps
- June 18 “Rope climb” with legs extended
- June 19 Plank series with elbows on wobble disc – right leg step out, in, knee in – repeat on left side = 1 rep
- June 20 Boat on wobble disc with knee crunches
- June 21 Grab & crunch with medicine ball
- June 22 Stability ball kick back toner, 44 each leg
- June 23 Hip lifts on stability ball
- June 24 Planks with shins on stability ball, alt. leg lifts (right-left = 1 rep)
- June 25 Side leg pulls on stability ball, 44 each side
- June 26 Single leg dead lift with foot on stability ball, 44 each leg
- June 27 Reverse leg lifts on stability ball
- June 28 Stability ball leg squeezes with butt lift
- June 29 Alternating star jumps, right-left = 1 rep
- June 30 Y squats (arms in Y, feet together)
- July 1 Push-ups with cross body mountain climbers
- July 2 Alternating cross-over lunges (rt-left = 1 rep)
- July 3 “Waiter” single leg dead lifts, 44 each leg
- July 4 Plank hand walks (front, front, back, back) – alternate lead hands (right-left = 1 rep)
- July 5 Prisoner lateral lunges (right-left = rep)
- July 6 Side lying scissors, 44 each side
- July 7 Side lying double leg crunches, 44 each side
- July 8 Side lying hip abduction (top leg), 44 each side
- July 9 Crossed leg crunch (on side), 44 each side
- July 10 Lower leg lifts, 44 each side
- July 11 Double leg pulls with band, 44 each side
- July 12 Side plank hip drops, 44 each side
- July 13 Cat-cow with crunch
- July 14 Jack-tuck
- July 15 Incline sit-ups & Incline crunches
- July 16 Hill repeats
- July 17 Decline plank with alternate shoulder taps
- July 18 Alternate hamstring curls
- July 19 Back extension with ball pass
- July 20 Low skater squats with band (right-left = 1 rep)
- July 21 Machine gun kicks, 44 each leg
- July 22 Kneeling leg lifts (hydrant), 44 each leg
- July 23 Side lying leg left (point & flex feet), 44 each leg
- July 24 Standing hip circles (knee bent), 44 each side
- July 25 Standing leg circles, 44 each leg
- July 26 Walking plie squats, 44 each direction
- July 27 Pogo stick (10 jumps = 1 rep)
- July 28 Hopscotch fun
- July 29 Power skips with step back, 44 each side
- July 30 Carioca, 44 each leg leading
- July 31 Shuffle jacks, 44 sliding each direction
- Aug. 1 Front-back hops
- Aug. 2 Fun run step, 44 each leg leading
- Aug. 3 Plie with bicep curl
- Aug. 4 Single arm lateral raise with same leg abduction, 44 each side
- Aug. 5 Reverse lunge with shoulder press, 44 each side
- Aug. 6 Deadlift with double row
- Aug. 7 Squat with double arm front raise
- Aug. 8 Alt. side lunge with overhead triceps extension
- Aug. 9 Alt. opposite side hammer curl with knee lift
- Aug. 10 Leg crunches while balancing on wobble disc
- Aug. 11 Sit-ups with feet on stool
- Aug. 12 Weighted kneeling crunches
- Aug. 13 Alternating straight arm/leg dead bugs
- Aug. 14 Extended plank with wrist, elbow, shoulder taps (wrist, wrist, elbow, elbow, shoulder, shoulder = 1 rep)
- Aug. 15 Alternating carwash sweeps while in elbow plank (right – left = 1 rep)
- Aug. 16 Straight leg crunches with feet on a stability ball
- Aug. 17 Barbell clean & press with row
- Aug. 18 Stair push-up with jump
- Aug. 19 Stability ball single leg oblique punches, 44 each side
- Aug. 20 Plie squat jumps (band around ankles) with a lateral raise
- Aug. 21 Alternating triangle leg taps
- Aug. 22 Alternating butt kicks in plank
- Aug. 23 Squat pulses while standing on dumbbells
- Aug. 24 Reverse frog on stability ball
- Aug. 25 Bicep curls while standing on upside down BOSU
- Aug. 26 Plank (feet on upside down BOSU), alt. toe taps to side (right-left = 1 rep)
- Aug. 27 Weighted side bends while standing on upside down BOSU (right-left=1rep)
- Aug. 28 Push-ups w/toes on upside down BOSU
- Aug. 29 Body extensions to v-sit while on upside down BOSU
- Aug. 30 Calf stretches (front-back=1rep) on upside down BOSU
- Aug. 31 Jump lunges (same leg), 44 each side
- Sept. 1 Reverse lunge to single leg T-stand, 44 each leg
- Sept. 2 Front step to runners lunge, 44 each side
- Sept. 3 Pulsing lunges with foot on stability ball, 44 each leg
- Sept. 4 Stationary side lunges w/foot on wobble disc, 44 each leg
- Sept. 5 Step-ups onto foot stool, 44 each leg
- Sept. 6 Single leg squats w/opposite leg extension, 44 each side
- Sept. 7 Standing cross body obliques, 44 each side
- Sept. 8 Crunches on foam roller
- Sept. 9 Band chest fly in crunch position
- Sept. 10 Side Lying leg scissors, 44 each side
- Sept. 11 Wide push-ups with fingers out
- Sept. 12 Seated leg extensions
- Sept. 13 3 part stretch
- Sept. 14 Wall sit with heel raises while holding KB
- Sept. 15 Amped up burpee