We tapped certified personal trainer Shannon Flanagan to dream up a series of killer workouts that will leave you feeling stronger than ever before – before February ends. Keep scrolling to get acquainted with the moves themselves (i.e. what they entail) and start your sweat session today.
(Psst! Print out the below graphic to motivate you as you go!)
Ready, set, get moving!
Your Fitness Glossary
Inchworm
Hinge forward at your hips and place your palms on the floor. You can bend your knees if needed to get your palms flat on the floor. Walk your hands forward so that you're in high plank. Your shoulders should be stacked directly above your wrists. Walk your hands back toward feet and stand up.
Star Reaches
Lay on your back. Extend arms and legs. Lift your right leg off the floor and your left shoulder blade off the floor and reach for your right foot. Repeat on the other side.
Triceps Dips
Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair, then lower yourself until your elbows are bent between 45 and 90 degrees. Slowly push yourself back up to the start position and repeat.
Shoulder Taps
Bring your feet a little wider in a plank position. Tap your opposite shoulder with your hand. Try to keep your hips from moving side to side.
Lateral Lunges
Stand with your feet about twice shoulder-width apart. Shift your weight to one leg and push your hips back as you lower your body as far as you can. As you lower body, keep your other leg straight and your foot flat on the floor.
Pull Aparts
Stand up straight and hold an exercise band out in front of you at around chest height. Your hands should be shoulder width apart. Then pull the band apart, squeezing your shoulder blades together. Then return to the starting position.
Hip Thrusts
Drive your hips up lifting your body weight, band, or barbell. In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them. Pause at the top of the lift and squeeze your glutes, then lower your hips slowly.
SL RDL
Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor. Without changing the bend in your knee, keep your back naturally arched, bend (hinge) at your hips, and lower your torso until it's almost parallel to the floor.
Bear Crawl
Start on all fours and lift your knees so they're at a 90-degree angle and hovering an inch off the ground. Move one hand and the opposite foot forward an equal distance while staying low to the ground. Switch sides, moving the opposite hand and foot. Repeat the movement while alternating sides.
T Plank
Push up position plank. Raise one arm up in a side plank. Add weights if you want to make it more advanced.
Curtsy Lunge
Stand with your feet hip-distance apart and let your arms fall at your sides. Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Lunge down as deeply as possible, hovering your knee a couple of inches off the floor. Slowly return to the standing curtsy position.
Reverse Fly
Maintain a tight core, straight back, and slight knee bend. Exhale and raise both arms out to your side squeezing the shoulder blades together. Keep a soft bend in your elbows as you pull your shoulder blades toward the spine. Inhale as you lower the weight back to start position.
Good Morning
The bodyweight version of the good morning stand with your feet shoulder-width apart and your hands placed behind your head. Stand upright, brace your core and pull your shoulders back. Take a breath and hinge forwards from your hips, not your waist, allowing a slight bend in your knees but keeping your back flat. Add weight to make it more advanced.
Elevator Plank
Start in a push up position plank. Drop to your elbows. Hold for one breath. Push back up to push up position plank. Alternate the lead arm.
Step Up
Find a step or bench. Place right foot on the elevated surface. Step up until right leg is straight, then return to the starting position. Repeat, aiming for 10-12 reps on each side.
Dead Bugs
Lie flat on your back. Sit down and then engage your abs by pulling them inward towards your back. Extend your arms. Raise your feet, knees and hips. Lower opposite arms and legs simultaneously. Repeat with the other arm and leg.
Switch Jumps
Split squat position. Jump off of front foot and land with the opposite foot in front. Repeat.
Broad Jumps
Stand with your feet shoulder-width apart. Begin exercise by swinging your arms back behind your body as you bend your knees and push your hips back. Swing arms forward as you drive your feet into the ground, push hips forward, and explode forward off the ground.
Step Down
Start by standing with one foot on a step, one foot off the ground. Slowly lower one leg down off the side of the step. Lightly touch your heel to the floor. Return to the original position. Repeat until number of reps are completed. Switch legs.
Mountain Climbers
Start in plank push up position. Bring one knee in towards your waistline. Pause for one second and switch legs. Pause for one second and repeat.
Your 29-Day Workout Challenge
Day 1
5 Inchworms with 1 Push Up at the Bottom
20 Lateral Jumps
10 Squats
20 Star Reaches
Day 2
16 Alternating Side Planks (One Full Breath for Each)
20 Alternating Lunges
10 Triceps Dips
20 Squat Jumps (or Fast Squats if You Don’t Want to Jump)
Day 3
0.1-Mile Run on Treadmill or 45 Seconds of Fast High Knees
20 Alternating Shoulder Taps
10/10 Lateral Lunges (Do One Side at a Time)
15 Pull Aparts
Day 4
Rest
Day 5
10 Burpees
10 Push Ups
20 Hip Thrusts
10 Triceps Dips
1-Minute Jump Rope
Day 6
10/10 SL RDL
10 Pull Aparts
10 Squats
10-20 Bear Crawls
Day 7
Rest
Day 8
0.1-Mile Sprint or 45 Seconds of Fast High Knees
16 T Planks
20 Curtsy Lunges
10 Reverse Fly (Light Dumbbells)
Day 9
10 Inchworms
10 Good Mornings
10 Triceps Push Ups (Keep Elbows Close to Your Body)
20 Lateral Jumps
Day 10
Rest
Day 11
20 Lateral Lunges
10 Shoulder Presses
30-60-Second Wall Sit
10 Broad Jumps
Day 12
10 Burpees
20 Slow Bicycle Crunches
10 Elevator Planks
20 Curtsy Lunges
Day 13
Rest
Day 14
0.1-Mile Run or 45 Seconds of Fast High Knees
10/10 SL RDL
10 Push Ups
10/10 Step Ups
Day 15
5 Inchworm + Push Up
10 Squats
12 Dead Bugs
20 Switch Jumps
Day 16
Rest
Day 17
10/10 Lateral Lunges
10 Pull Aparts
10 Triceps Dips
15 Broad Jumps
Day 18
10/10 Step Ups
16 Alternating Side Planks
20 Squat Jumps
5 Inchworms + Push Ups
Day 19
Rest
Day 20
0.1-Mile Sprint
20 Band Walks (Add Squat to Make It Harder)
20 Bear Crawls
10 Band Pull Aparts
Day 21
10 Burpees
20 Bicycle Crunches
10/10 Step Downs
15 Hip Thrusts
Day 22
Rest
Day 23
30 Mountain Climbers
10 Squats
10 Push Ups
10 V-Ups
Day 24
0.1-Mile Sprint
10 Triceps Dips
10/10 Curtsy Lunges
20 Alternating Side Planks
Day 25
Rest
Day 26
10 Burpees
10 Pull Aparts or 10/10 BO rows
10 Good Mornings
20 Walking Lunges
Day 27
10/10 Lateral Lunges
10 Push Ups
15 Hip Thrusts
20 Bicycle Abs
Day 28
8 Inchworms + Push Ups
10/10 Step Ups
10 Squats
10 V-Ups
10 Burpees
Day 29
Rest