Each month, we bring you totally new and awesome monthly fitness calendar that focuses on helping you scare some tone into those flabby parts of your body! This month we’re focusing on the bat wings, back fat, and jiggly arms. EEEEEKKKKK!! Let’s get rid of that junk and firm up our upper bodies, you know, so we can beat off those Zombies during the Run The Hood 5K & 10K Virtual Zombie Dash.
Our free monthly fitness calendar calls for hand weights, aka dumbbells. You can use whatever weight you’re comfortable with – I recommend trying out 5 pounds and keeping 8 close at hand. If you can complete the set with ease, you might need to bump up the weight. If you don’t have any hand weights handy (hahahaha), you can also use soup cans or water bottles filled with sand.
Each day you will complete each of the exercises the prescribed number of times. The first 2 weeks, you do 2 sets of each move, and the 3-5 weeks you’ll do 3 sets of each move. You’ll also want to throw some cardio in at least 3x a week for 30 minutes, because you while these exercises will tone your muscles, they won’t make the fat go away. Just hit the road and pretend Zombies are chasing you!
So here’s the calendar! Pin it, print it, or just come back here everyday to check it out. Just make sure you do it or zombies will attack you in the shower. Seriously.
October Spooktacular Monthly Fitness Calender
(click calendar image for printable PDF)
In case you aren’t familiar with the exercises, I’ve included videos demonstrating each move. Please check with your doctor to make sure you’re healthy before beginning a new exercise regime.
Scarecrow with dumbbells
Bent Over Dumbbell Reverse Fly
Bent Over Row With Dumbells w/ MizFit!
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Registration for Run The Hood, our Virtual 5K, 10K & 1-Mile Family Zombie Dash closes on October 7th! Register now and Run For Your Life!