30-4-30

‼️30 DAY CHALLENGE‼️

One of the best investments you can make in 2021 is in your health!! Join us for a 30 Day Fitness Challenge.

Some of you may remember this challenge from when we first started Fortified Fitness and we thought we’d throw it out there again!

Everyone is invited! We would love for you and your family to join us!! Start anytime and turn in your sheet at the end of your challenge for a certificate and the chance to win something!

30-4-30 CHALLENGE

  • 30 DAY Challenge – Set a goal for 30 days but if you miss a day keep on going till you hit 30 days. This challenge is about creating a new habit of daily movement not perfection.
  • 4 EXERCISES – push, pull, lower body, core – SEE RESOURCE LIST BELOW
  • 30 REPS At least 30 reps – 2 sets of 15 or 3 sets of 10 or 30 all at once)

CLICK HERE TO DOWNLOAD a tracking sheet for you that we are going to post right after this! Start today, tomorrow, or Monday (whenever works for you!) and let’s move intentionally for 30 days!

PUSHES

  • push ups – modified on knees
  • bench press
  • machine press
  • alternating overhead press – kettles / dumbbell / resistance band
  • skull crusher – dumbbells / resistance band
  • overhead thruster – squat with over head press – bar / kettle / dumbbell
  • bent over tricep extension – dumbbell / kettle / resistance band
  • tricep press down – resistance band
  • tricep dips

PULLS

  • upright rows – kettle / resistance band
  • bicep curl – kettle / dumbbell / resistance band
  • wiper curls – hold weight and move up/down nonstop motion
  • hammer curl – hold weight palms parallel to sides
  • renegade row – alternate weight pull in plank position (dumbbells)
  • bent over rows – dumbbell / kettle / resistance band
  • front raises – dumbbells / kettles / resistance band
  • lateral (side) raises – to side – dumbbells / kettle / resistance band
  • machine lat pull down
  • reverse fly – bent over lift arms out to sides (dumbbell / kettle / resistance band
  • pull ups or assisted pull ups
  • stability push ups / alternate push ups – on BOSU
  • reverse row – pull body up to bar

ABS / CORE

  • leg raise – lie on back raise legs
  • mountain climbers – can add furniture sliders on slick floor
  • mountain climber cross overs
  • band curl up – resistance band around feet lying down and roll body up
  • sit up / weighted sit up – kettle / dumbbell
  • bicycle crunches
  • v-sits
  • ab crunch – hands to knee / elbow to knee
  • ab sit up or crunch with cross punch
  • umpa – plank hold lifting alternate legs & arms
  • renegade row – alternate weight pull in plank position
  • plank with shoulder touches
  • plank slide – in and out with furniture sliders
  • supermans – face down lift / hold / release – hands and legs
  • reverse supermans – lay on back and lift legs and extended arms
  • anchored flutters – on back hold weight overhead and flutter feet
  • scissors – on back big flutters with feet
  • scissor crunches – lift legs higher
  • bird dogs – on hands & knees alternate pointing alternate hand/leg
  • russian twist – crunch and twist body – can add kettle or med ball
  • side plank pull through – can add dumbbell
  • plank jacks – jump hands and legs out and back
  • straight arm plank with jumps or steps – both legs out and in
  • side plank with leg lifts
  • plank roll outs – on furniture sliders or stability ball
  • swimmers – face down alternate hands and legs
  • inch worm walkouts – walk body out to plank position
  • crab crawls – crawl on hands and heals
  • lying side crunch – lay on back and roll knees to sides
  • vertical leg crunch – lift legs up off the ground with knees bent

LOWER BODY

  • mountain climbers – can add furniture sliders on slick floor
  • one legged deadlifts – can add furniture slider w/one leg on floor
  • mountain climber cross overs
  • donkey kicks
  • body weight squats – add kettle or dumbbell
  • step ups – add kettle or weight
  • lunges – add resistance band
  • walking lunges – add resistance band
  • reverse lunge – add resistance band
  • reverse lunge with twist – add med ball or kettle
  • thruster – squat and push weight overhead as you stand – with kettles or dumbbells
  • body weight squat – make sure you sit back keeping knees lined behind feet
  • wall squats
  • goblet squat – hold weight at chest – dumbbell / kettle
  • band abduction squats – step out to side – band
  • the flamingo – alternate hops on one foot
  • leg press machine
  • single-leg machine press
  • deadlift – bar / kettle / dumbbells / resistance band
  • single leg deadlift
  • star jumps – squat and jump hands & legs out & back
  • jump rope
  • jumping jacks add resistance band
  • flights of stairs – add weight
  • frog jumps
  • glute bridges
  • one-leg glue bridge – add stability ball