Well, this is my 3rd year of daily moves and I’m not ready to give it up. The number keeps going up – I guess that’s a good thing!!!
Feel free to join in on daily moves – even if you don’t want to do 45, do 10 or 8 or your age!!!
- Sept. 16 Running (45 minutes)
- Sept. 17 Crunches on a BOSU with a stability ball between feet
- Sept 18 Plie – hands touch floor on down – spring up on toes and reach hands to sky on up
- Sept. 19 Curtsey lunge with hop (stay low)
- Sept. 20 Mountain climbers in low plank
- Sept. 21 Single leg hips lifts (bridge), 45 each leg
- Sept. 22 Deadlift with wide fly
- Sept. 23 Arabesque leg lifts, 45 each leg
- Sept. 24 Elbow plank to pike
- Sept. 25 Split calf raise with toes turned out, 45 each leg front
- Sept. 26 Boat pose with fist bumps
- Sept. 27 Standing bird dog w/bar, 45 each side
- Sept. 28 Cross body inner thigh raises, 45 each leg
- Sept. 29 Front kick – back kick on wobble ball, 45 each leg
- Sept. 30 T Push-ups
- Oct. 1 Curtsey lunge with side bend, 45 each side
- Oct. 2 Arm circles with weights, 45 front, 45 back
- Oct. 3 Wacky jacks
- Oct. 4 Standing crunch with knee in (arms overhead), 45 each side
- Oct. 5 Ottoman push-ups to Griffin
- Oct. 6 Squats on wobble balls with alternating hand touching foot
- Oct. 7 Triangle presses (right-left = 1 rep)
- Oct. 8 Leg circles on all 4s, 45 each leg
- Oct. 9 Jack with front kick
- Oct. 10 Plie squats on wobble balls
- Oct. 11 Front kick with toe touch, 45 each leg
- Oct. 12 Squat to lunge, 45 each leg
- Oct. 13 Burpee with jump onto step
- Oct. 14 Split lunge w/back foot on step, 45 each leg
- Oct. 15 Sit-ups with feet on step
- Oct. 16 Side plank hold with top leg lifted (45 seconds each side)
- Oct. 17 Partner push-up
- Oct. 18 Tricep presses with feet on foot stool
- Oct. 19 Side lunge from wide stance, 45 each side
- Oct. 20 BOSU balances (opp. arm & leg), right-left = 1 rep
- Oct. 21 Twisting elbow planks
- Oct. 22 Weighted twisting frog crunch with punches
- Oct. 23 Back-bow cross-over
- Oct. 24 Leg abductions while on wobble ball, 45 each leg
- Oct. 25 Stability ball side crunches, 45 each side
- Oct. 26 Push-ups on the boat
- Oct. 27 Leg drops with band pull
- Oct. 28 Side lying scissors on wobble disc, 45 each side
- Oct. 29 Plank partner slaps
- Oct. 30 Wide dumbbell rows
- Oct. 31 Double arm overhead press with dumbbell
- Nov. 1 Knee up with twist
- Nov. 2 Machine gun kicks, 45 each leg
- Nov. 3 Star crunches, right – left = 1 rep
- Nov. 4 Standing crunches
- Nov. 5 Elbow plank with knee tap to leg lift, right-left = 1 rep
- Nov. 6 Fly to pull-over
- Nov. 7 BOSU side plank dips, 45 each side
- Nov. 8 Pilates standing leg circles, 45 each side
- Nov. 9 Squats on wobble disc
- Nov. 10 Side bends with arms behind head
- Nov. 11 Sit-ups on bender ball
- Nov. 12 Alternating knee twists on upside down wobble balls (right-left = 1)
- Nov. 13 Rear leg lifts while face-down on stability ball with arms extended, 45 each leg
- Nov. 14 Fly to head banger while in bridge
- Nov. 15 Push-up with alternating arm reach (feet on BOSU) – right arm and left arm = 1 rep so 90 push-ups
- Nov. 16 Low duck walks
- Nov. 17 Roll ups with one leg extended, 45 each side
- Nov. 18 Single arm reverse curl to shoulder press while on upside down wobble balls, 45 each arm
- Nov. 19 Body raises (while face-down)
- Nov. 20 Inner thigh lift (touch foot with opposite hand) while standing on upside down wobble ball, 45 each side
- Nov. 21 Flutter kicks (right-left = 1)
- Nov. 22 Leg extension with figure 8 band, 45 each leg
- Nov. 23 Calf pulses – 3 sets – feet front, feet out, feet in
- Nov. 24 Double crunches (feet on chair)- crunch and lift butt off ground
- Nov. 25 Plie on upside down wobble balls
- Nov. 26 Bridge with alt. foot lift and reach (right-left = 1)
- Nov. 27 Pulsing lunges with feet on wobble balls, 45 each leg front
- Nov. 28 Butt lifts with legs up and medicine ball between feet
- Nov. 29 Twisting crunches (on stability ball, holding a medicine ball)
- Nov. 30 1 minute wall sits
- Dec. 1 Dancing ball (right-left =1 rep)
- Dec. 2 1 minute boat poses
- Dec. 3 Running knee on upside down wobble ball, 45 each leg
- Dec. 4 Leg abductions with small band, 45 each side
- Dec. 5 Single leg balance with arms open and close, 45 each leg
- Dec. 6 Rope climbs
- Dec. 7 Single leg inner thigh raise, 45 each side
- Dec. 8 Elbow plank with knee in to leg raise, right-left = 1 rep
- Dec. 9 Back kicks, 45 each leg
- Dec. 10 Medicine ball crunches with legs straight up
- Dec. 11 Single leg squat off front of step, 45 each leg
- Dec. 12 Front straight leg lifts with small band, 45 each leg
- Dec. 13 Back leg lift with band, 45 each leg
- Dec. 14 Torso/leg lift while face down
- Dec. 15 Side plank crunch, 45 each side
- Dec. 16 Burpee with plank jack push-up
- Dec. 17 Medicine ball overhead circle, 45 each direction
- Dec. 18 Double cross-overs (right over left, left over right = 1 rep)
- Dec. 19 Leg lifts to back on the diagonal, 45 each leg
- Dec. 20 Clams with a band, 45 each leg
- Dec. 21 Front diagonal foot taps while in a semi squat, 45 each leg
- Dec. 22 Inner/Outer thigh twists, each leg
- Dec. 23 Hip lift (bridge) with single leg up pulses, 45 each leg up
- Dec. 24 Weighted side bends while in squat, right-left = 1 rep
- Dec. 25 Skip with double claps, right-left 1 rep
- Dec. 26 Nordic track arms with band (right-left = 1 rep)
- Dec. 27 High knees
- Dec. 28 Single leg butt kicks with band around foot, 45 each leg
- Dec. 29 Medicine ball crunch while on BOSU – reach to single leg, 45 each side
- Dec. 30 Knee pulls while on back with small band, 45 each leg
- Dec. 31 Back extensions on stability ball
- Jan. 1 Minutes of running, 45 minutes of walking
- Jan. 2 Kettlebell swings
- Jan. 3 Opposite arm leg raise with push-up (right-left = 1 rep)
- Jan. 4 Squat with 1 leg to side propped up with toe up, 45 each side
- Jan. 5 Hops – front, back, out, in
- Jan. 6 Side running on a step, 45 each leg
- Jan. 7 Side lying leg move (front w/toe down, back w/heel down), 45 each side
- Jan. 8 Side knee lift with side bend (band around ankles), right-left = 1
- Jan. 9 Heel taps with arm reaches (core) – right/left = 1
- Jan. 10 Chest press with leg abduction (band around ankles)
- Jan. 11 Supine rolls (elbows pressed into ground)
- Jan. 12 Double knee in to full extension
- Jan. 13 Plies with heels up
- Jan. 14 Step-up to knee up – step down to lunge back, 45 each leg
- Jan. 15 Single leg bridges with leg crossed (on stability ball), 45 each leg
- Jan. 16 Side leg abduction w/band
- Jan. 17 Bow lifts
- Jan. 18 Arm lifts in plank (right-left = 1 rep)
- Jan. 19 Shoulder Move – arms straight in front, arms open wide, arms lower down
- Jan. 20 Plie – jump to squat – jump back to plie
- Jan. 21 Miles of running!!!!
- Jan. 22 Single leg calf raises, 45 each leg
- Jan. 23 Heel taps
- Jan. 24 Shin strengtheners
- Jan. 25 Single Leg front-back hops, 45 each leg
- Jan. 26 Tricep push-ups on weight bench
- Jan. 27 Crunches with feet under weight machine bar
- Jan. 28 Standing leg lifts with small ball tucked in leg, 45 each leg
- Jan. 29 Hang from pull-up bar
Jumping pull-ups - Jan. 30 Straight leg bridge with feet on stability ball
- Jan. 31 Single leg squat on wobble ball, 45 each leg
- Feb. 1 Seated quad lifts with DB between feet
- Feb. 2 Reverse curls with stability ball squeezed in legs
- Feb. 3 Front-back leg sweep while in semi-squat, 45 each leg
- Feb. 4 Stability ball plank rolls
- Feb. 5 Stability ball hamstring curls
- Feb. 6 Full sit-up to toe touch
- Feb. 7 Soccer kicks, right-left = 1 rep
- Feb. 8 Standing side leg pulses, 45 each leg
- Feb. 9 90 degree arm pulses
- Feb. 10 Squat w/dumbbell set down and pick-up
- Feb. 11 Back/hamstring stretch
- Feb. 12 Glute bridge with march (toes up)
- Feb. 13 Side lunge skaters staying low the entire time
- Feb. 14 Dead bugs on wobble ball (shoulder up)
- Feb. 15 Wide row with resistance band
- Feb. 16 Bicep curl with resistance band in boat pose
- Feb. 17 Bicycle with band
- Feb. 18 Push-ups with hands on yoga blocks
- Feb. 19 Double tricep kickbacks with resistance band
- Feb. 20 Full sit-up, arms extended with ball
- Feb. 21 Inner thigh squeezes with ring
- Feb. 22 Squat with kettle bell pull
- Feb. 23 Lateral raises – flip hands up then back down before lowering arms
- Feb. 24 Arrowheads (on all 4s), 45 each leg
- Feb. 25 Calf rocks on wobble balls (front-back = 1 rep)
- Feb. 26 Laps around venue ballroom
- Feb. 27 Chair squats
- Feb. 28 Tricep dips with hands on wobble balls
- March 1 Standing medicine ball crunches with leg lift, right-left = 1 rep
- March 2 Stability ball kneeling push-ups
- March 3 Side leg abduction while in semi-squat, 45 each leg
- March 4 BOSU step-ups with leg sweep, 45 each leg
- March 5 BOSU superman arm lifts
- March 6 Knee raises while pushing foot down with bar, 45 each leg
- March 7 First position monkey squats
- March 8 Sit-ups with feet propped on a door/wall
- March 9 Rear leg lifts w/band, 45 each leg
- March 10 Reverse lunge to warrior 3, 45 each leg
- March 11 Crunches with medicine ball toss
- March 12 Bent over double tricep pulses
- March 13 Single leg pike and row on BOSU (with band), 45 each side
- March 14 Squats on 30% incline treadmill, 45 each leg high
- March 15 Side lying front leg pulses, 45 each leg
- March 16 Squats with knee lift across body – hands behind head (right-left knee = 1 rep)
- March 17 BOSU step-overs, 45 each leg
- March 18 Weighted pulsing lunges – set weight down, pick up (90 lunges each side), 45 each leg
- March 19 Oblique punches with legs up (right-left=1 rep)
- March 20 Boat pose with moving arms – front-up-front = 1 rep
- March 21 Quick back and forth calf pumps
- March 22 45 second hold in 4 different planks – right side elbow, front elbow, left side elbow, back elbow
- March 23 45 minutes on elliptical
- March 24 Plie side bends with ankle reach (right-left = 1 rep) – stay in plie the entire time
- March 25 Single leg BOSU hops, 45 each leg
- March 26 Standing single side crunch with medicine ball, 45 each leg
- March 27 Plank to down dog with hands on foam roller
- March 28 Standing leg circle (hands behind head), 45 each leg
- March 29 Seated cross-leg twist (right-left = 1)
- March 30 Plank rolls with toes on foam roller – pull toes in
- March 31 Squats w/feet on wobble ball – hold medicine ball and touch elbows to knees in squat
- April 1 Plank walks – floor to BOSU to floor
- April 2 Cross body mountain climbers with feet on ledge
- April 3 Decline tricep dips (feet on chair)
- April 4 Diamond butt lifts (feet together)
- April 5 Plyo curtsey lunges (off of step) (right-left = 1 rep)
- April 6 Plank jack with tricep push-up – feet on tall step to start, hands on small step
- April 7 Boat on vertical foam roller – crunch in and out
- April 8 Bent over (hinged) barbell rows
- April 9 Side plank with front back sweep of top leg, 45 each side
- April 10 Shoulder presses with chair
- April 11 Side arm tricep/biceps
- April 12 Shin strengtheners
- April 13 Single leg ab reaches, 45 each leg
- April 14 Weighted jumping jacks
- April 15 Side knee-in crunches, 45 each side
- April 16 Crunches with bender ball
- April 17 Hip openers (bring knee up, open out, kick on diagonal, reverse), 45 each leg
- April 18 Standing leg extensions, 45 each leg
- April 19 Front-back run step, 45 each leg
- April 20 Feet together plie, squat to relive’
- April 21 Boat pose with lateral arm raises
- April 22 Single arm kettle bell deadlift – down w/KB right, up w/o KB, down w/o KB, up with K/B left – reverse to complete 1 rep (180 total deadlifts)
- April 23 Plank with alternate thigh taps (right-left=1 rep) on upside down BOSU
- April 24 Front cross jacks
- April 25 Jump to side lunge – jump middle – jump to opposite side lunge
- April 26 Quick alternating shoulder press (right-left = 1 rep)
- April 27 Squat side – tap out with small band, 45 each leg
- April 28 Warrior 1 to knee up (on the diagonal), 45 each leg
- April 29 Alternating hammer curls to press up (arms at 90), right-left = 1 rep
- April 30 Extension crunches with band – extend body with band above head, crunch and bring band under legs – reverse
- May 1 Fire hydrant circles, 45 each leg out then 45 each leg circle in
- May 2 Bent over row with band
- May 3 Rails stained!!!
- May 4 Single leg kick back to knee up while standing on wobble ball, 45 each leg
- May 5 Single leg push-ups, 45 each leg down
- May 6 Figure 4 (legs) crunches, 45 with each leg on top
- May 7 Side lying double kicks (front-front-back-back), 45 each leg
- May 8 Weighted arms – low front to low back
- May 9 Straight leg dead bug (right-left = 1 rep)
- May 10 Butt squeezes
- May 11 Lateral hops over vertical dumbbell (right-left = 1 rep)
- May 12 Straight leg raise (to side) side crunches (standing), 45 each side
- May 13 Frogger push-ups
- May 14 Oblique crunch with alternating inner ankle taps (right-left = 1 rep)
- May 15 Heel-toe rocks while in a semi-squat (single leg), 45 each leg
- May 16 Deadlift with row
- May 17 Calf raise with a hold
- May 18 Side leg lift while pulling band around legs, 45 each leg
- May 19 Tricep kickback while in plank, 45 each arm
- May 20 Butterfly crunch on BOSU
- May 21 Plie squats on wobble balls
- May 22 Partner toss medicine ball sit-ups
- May 23 Crunches on stability ball
- May 24 Roman chair knee-ups
- May 25 Oblique crunches on stability ball – reach for ankle (45 each side)
- May 26 Plank with elbows on stability ball – lift alternate legs (right-left = 1 rep)
- May 27 Weighted half arm circles
- May 28 Running arms, 45 side-to-side arms, 45 back press arms
- May 29 Quick toe taps onto weight (right-left=1 rep)
- May 30 Up-up-down-down on stair, 45 with each leg leading
- May 31 Butt kicks (right-left = 1 rep)
- June 1 Jump rope hop kicks (right-left = 1 rep)
- June 2 Straight leg mountain climber abs (right – left = 1 rep)
- June 3 Plank tap out with small band around ankles using ladder rungs, 45 each leg
- June 4 C-curl alternating toe taps
- June 5 Single arm bicep curl (with arm extended straight out at side) to press – reverse, 45 each arm
- June 6 Tricep/quad push-ups
- June 7 2-handed clipper cuts
- June 8 Agility ladder T-hops (right-left = 1 rep)
- June 9 T-pose (warrior 3) – hands touch floor then knee to complete a rep, 45 each side
- June 10 Plank jack with small band around ankles using agility ladder
- June 11 Back leg bent leg raises, 45 each leg
- June 12 Heel pulses
- June 13 Wide arm push-ups (using agility ladder) – fingers turned out to sides
- June 14 Sidebend fast crunches, 45 each side
- June 15 Squat-hop-squat using agility ladder (right-left=1 rep)
- June 16 Straight arm jacks with rope overhead and down
- June 17 “On your mark” up-downs, 45 each leg front
- June 18 Superman Lifts with band around ankles and arms pulling a band
- June 19 Fast outside walk (4 miles)
- June 20 Slow Pendulum legs (right-left=1 rep)
- June 21 Minutes pulling weeds
- June 22 Stability ball crunch with medicine ball toss
- June 23 Plie squat with a toe tap in while staying low and adding a twisting punch (right-left=1 rep)
- June 24 Overhead jack with jumprope
- June 25 Second pulses with 15 lb DB in the following positions: narrow squat, wide squat, plie, right lunge, plie, left lunge, plie, wide squat, narrow squat
- June 26 Jacks with band up and down behind head
- June 27 Calf pumps while ironing
- June 28 Bicep curls with bricks
- June 29 Runners lunge toe rocks, 45 each side
- June 30 Squat on upside down BOSU with medicine ball toss
- July 1 Bridge on heels with a band pulling down on hips
- July 2 Side-to-side lunges (right-left=1 rep)
- July 3 Tricep dips with one foot on opposite knee, 45 each side
- July 4 Hops onto stair
- July 5 Lower ab lifts with head off ground
- July 6 In-out crunches while balancing on small wobble ball
- July 7 Step touch (right-left = 1 rep)
- July 8 Squat on upside down wobble balls with arms out and then down to touch ankles
- July 9 Arm stretches – overhead clap and down behind back with a clap
- July 10 Weighted diagonal lifts, 45 each side
- July 11 Standing single leg crunch with one leg extended straight in front, 45 each leg
- July 12 Alt. bicep arms (right-left=1 rep)
- July 13 Ski hop side-side-side – lunge
- July 14 1 minute sprints (10mph)
- July 15 Alt. toe taps with arms weighted down
- July 16 V-step, 45 each leg lead
- July 17 1 arm wall pushups, 45 each arm
- July 18 Standing cross body crunch with a diagonal knee, 45 each side
- July 19 Back arm pulses with 12 lb DBs
- July 20 Wide bent over rows
- July 21 Alt. “thread the needle” (right-left=1 rep)
- July 22 Push-ups with hands on medicine balls
- July 23 Reverse lunge with twist (right-left=1 rep)
- July 24 Sit-stand
- July 25 Heel walks (front-front-back-back), Toe walks with same pattern
- July 26 Straight leg (legs crossed) small crunches, 45 with each leg on top
- July 27 Bridge while bringing knees in (right-left=1 rep)
- July 28 Side step at 1mph with 6% incline, 45 with each leg leading
- July 29 Slow skaters while pulling up with a long band
- July 30 Shoulder press to tricep drop with hands together 8 lb DB
- July 31 Push-ups with fingers pointing to each other
- Aug. 1 Crunches with arms extended overhead then touch inside knees
- Aug. 2 3 point straight leg dead lift with feet together – touch toes, shins, knees then stand
- Aug. 3 3 part standing leg lifts – side, diagonal, back, 45 each leg
- Aug. 4 Knee lift in front – kick back, 45 each side
- Aug. 5 Hamstring curls on all 4s, 45 each leg
- Aug. 6 Minutes of hill running
- Aug. 7 Lift & carry 2 stacked chairs (45 times)
- Aug. 8 Low squat pulses
- Aug. 9 Feet crossed hip lifts
- Aug. 10 Elbow plank alt. knee touches
- Aug. 11 Squat with single arm power press, 45 each arm
- Aug. 12 Jumping jacks with overhead clap
- Aug. 13 Straight arms back and forth across body (right-left=1 rep)
- Aug. 14 Squats on The Firm disc – touch ankles
- Aug. 15 Hammer curl – open curled arms to side- lower – return to start
- Aug. 16 Sit-ups up 1 down 3 count
- Aug. 17 Alt. front kicks (right-left = 1 rep)
- Aug. 18 Standing crunch with 1 leg on bench, 45 each leg up
- Aug. 19 Double leg abduction (laying on back) with band around ankles
- Aug. 20 Weighted side bend with hammer curl, 45 each side
- Aug. 21 Leg circle around stability ball (while standing) and holding a medicine ball overhead, 45 each side
- Aug. 22 Squat with twist on BOSU while holding a medicine ball (right-left= 1 rep)
- Aug. 23 Sideways crunch on stability ball (one leg on ball and one extended), 45 each side
- Aug. 24 Stability ball squeezes while holding it at chest height
- Aug. 25 Butt lifts – lie on stability ball (facedown) and push heel up to sky, 45 each leg
- Aug. 26 Standing twists with DB in hands and arms extended (right-left= 1 rep)
- Aug. 27 Single arm chest press with body bar parallel to body, 45 each arm
- Aug. 28 Smiling squat – body bar on shoulders – squat down on right leg, transfer weight to left while low – stand – reverse = 1 rep
- Aug. 29 Body bar toe reaches with legs straight up while laying on back
- Aug. 30 Hop kicks, 45 each leg
- Aug. 31 Kayaker with body bar (in boat pose) – right-left = rep
- Sept. 1 Elbow plank jack
- Sept. 2 Side-to-side rolls with chest on stability ball (right-left= 1 rep)
- Sept. 3 Butt Roll – hip lifts with stability ball squeezed under knees
- Sept. 4 Bench V-sit with toe tap (right-left=1 rep)
- Sept. 5 Standing split leg crunches, 45 each leg in front
- Sept. 6 Twisting weighted punch with alt. knee lift (right-left=1 rep)
- Sept. 7 Front kick- back kick, 45 each leg
- Sept. 8 Toe tap with duck under (right-left=1 rep)
- Sept. 9 Speed bag in tree pose, 45 each side
- Sept. 10 Hip thrust (bridge up-down) with feet on medicine ball
- Sept. 11 Alt. knee taps in elbow plank (right-left=1 rep)
- Sept. 12 Single arm wide row while face down on stability ball
- Sept. 13 Squat while squeezing bender ball between knees
- Sept. 14 Straight leg dead lift with The Firm bodybar
- Sept. 15 Crunch up twist right, crunch up twist left = 1 rep and Run 45 minutes 6.94 miles (7 miles in 45:12)