Our monthly fitness calendar for September is a little different than the calendars we usually put together. This time we’re doing a C25K + Strength Training & Abs because on Sunday, we’re kicking off a Sisterhood-led C25K program leading up to our virtual race on October 31st.
This calendar is meant to be a companion to the C25K program. So, if you’ve ever dreamed of being a runner (you know you have!), now is the time to jump on board and work through the program with a GOAL in mind. That’s right, that goal is The Great Pumpkin Dash, our totally awesome virtual race complete with medals AND race shirts.
If you’re not a runner, and you have absolutely ZERO desire to become a runner, you can totally still participate in this monthly fitness calendar. NO excuses. You can sub in any type of cardio activity and still complete the rest of the calendar each week. Whether you walk, swim, roller skate, hike, bike, DVD-it, or Zumba; adding a little strength training into your routine will make you look, feel, and perform better. This is a progressive workout, so don’t let it intimidate you! You’ll start out slow and by the end you’ll be cranking out all the exercises like a boss!
While you’re doing all these awesome things to improve your physique, you might as well join our September DietBet: Back to YOU. Nothing like a little extra jingle in those shrinking jeans!
Get Social with the Sisterhood
Make sure you like the Sisterhood of the Shrinking Jeans on Facebook for daily motivation and support! Be sure to also check out our Run With the Sisterhood Facebook page for daily status threads for you to check-in on starting August 31st.
Here’s the Plan:
C25K+ Strength & Abs Instructions:
Choose the days you want to do the C25K program. We recommend the schedule listed above. On Tuesdays and Thursdays you will complete the strength & abs moves listed in A, B, & C. Weeks 1-3 do the A moves. Weeks 4-6 do A + B moves. Weeks 7-9 do A + B + C moves. Depending on your fitness level, do 1, 2, or 3 sets. On Friday you can cross-train by doing another cardio activity like walking or biking. On Sunday rest because you’ve earned it!
C25K+ Strength & Abs Moves:
Jumping Jacks – pretty self-explanatory!
Spider planks – plank hold up on hands (as opposed to elbows) and bring same-side knee to elbow – alternate.
Narrow stance squats – basically a body-weight squat with your feet closer than hip-width apart.
Calf raises – stand with feet hip-width apart, lift up onto your toes, and come back down to flat feet. You can also stand with your heels hanging off the edge of a step for better range of motion.
Wall sit – with back of body against the wall, slide down into a squat position with knees at 90-degree angle and hold.
Plie/sumo squats – Feet set wider than hip-width apart, toes pointed out, and squat keeping knees behind toes.
We are not trained fitness professionals or medical doctors. Please consult your healthcare professional before beginning a new diet or exercise regime.
Some images courtesy of the ACE Fitness Website.