8/16/2019 Biggest Loser Calendar

1/1

Monday Tuesday Wednesday Thursday Friday Total

1 Leg Day20 squats

20 side lunges50 calf raises30 second wall sit

2 Ab Day

20 knees to chest

20 oblique crunches20 seated ab twists30 sit ups

3 Arm Day

10 pushups (wall)

20 chair dips50 arm circles30 second plank

4 Cardio

100 jumping jacks

40 chair climbers20 butt kicks10 lunge jumps

5 Mix Up

20 squats

20 knees to chest10 pushups (wall)100 jumping jacks

8 Leg Day

20 lunges each leg40 leg extensions20 pile squats

45 second wall sit

9 Ab Day

10 raised leg circles20 alt. knees to chest30 flutter kicks

40 sitting twists

1 Arm Day

30 air punches20 kneeling pushups20 shoulder touches

45 second plank

11 Cardio

10 squat jumps30 high knees20 hopscotch jumps

10 inchworms

12 Mix Up

40 leg extensions20 alt. knees to chest20 kneeling pushups

30 high knees15 Leg Day

20 squats20 side lunges50 calf raises60 second wall sit

16 Ab Day

20 knees to chest20 oblique crunches20 seated ab twists30 sit ups

17 Arm Day

10 pushups (wall)20 chair dips50 arm circles30 second plank

18 Cardio

100 jumping jacks40 chair climbers20 butt kicks10 lunge jumps

19 Mix Up

50 calf raises20 seated ab twists50 arm circles20 butt kicks

22 Leg Day

20 lunges each leg40 leg extensions20 pile squats75 second wall sit

23 Ab Day

10 raised leg circles20 alt. knees to chest30 flutter kicks40 sitting twists

24 Arm Day

30 air punches20 kneeling pushups20 shoulder touches45 second plank

25 Cardio

10 squat jumps30 high knees20 hopscotch jumps10 inchworms

26 Mix Up

75 second wall sit40 sitting twists45 second plank10 inchworms

29 Leg Day

20 squats20 side lunges50 calf raises90 second wall sit

*Knees to chest – Sitting in chair, bring one knee to chest and hold. Repeat with other leg.*Shoulder touches – In plank position, using one hand touch the opposite shoulder while keeping your body still.Repeat with other arm.*Chair climber – In plank position with hands on chair, bring knee toward chest then straight. Repeat with other leg.

*Inchworm – Bend down and touch the floor with both hands. Walk hands forward, keepings legs straight. Walkfeet forward keeping hands on ground, ending back in the starting position. Repeat.

February 2016