Fitness February is upon us and with Valentine’s Day just around the corner, love is in the air and working out has just become even more attractive. So how are you going to adapt your training this month? No idea? Well Focus Fitness UK have compiled a 28 exercise challenge for you to incorporate into your workouts each day of the month so you’ve got no regrets about how many chocolate boxes you get through this month. So without further ado, let’s get into it:
February 1st
Name of exercise: Kettlebell snatch
Muscle(s) worked: shoulders, trapezius, quadriceps, hamstrings and core.
February 2nd
Name of exercise: Resistance band rows
*Explanation: Attach a resistance band around a sturdy pole and sit on the floor in a seated row position and pull the band using both hands towards the chest holding for a count of three.
Muscle(s) worked: latissimus dorsi, rhomboids and trapezius.
February 3rd
Name of exercise: Seated box jumps
Muscle(s) worked: quadriceps, hamstrings, gluteus maximus and core.
February 4th
Name of exercise: Push ups onto platform
*Explanation: Place a platform either side of your hands in push up position and press up from the floor onto a platform using the force generated in your chest and arms. Increase the Height of the platforms to increase difficulty.
Muscle(s) worked: pectorals and triceps.
February 5th
Name of exercise: Diamond push ups
Muscle(s) worked: pectorals and triceps.
February 6th
Name of exercise: Dumbbell floor press
*Explanation: lying prone, press one dumbbell up to the sky for a set amount of reps and switch.
Muscle(s) worked: pectorals and triceps.
February 7th
Name of exercise: Bench press with resistance band
Muscle(s) worked: pectorals, triceps and core.
February 8th
Name of exercise: Side plank hip thrusts
Muscle(s) worked: serratus and core.
February 9th
Name of exercise: Plank with oblique twists
Muscle(s) worked: serratus and core.
February 10th
Name of exercise: Barbell back squat jumps
Muscle(s) worked: quadriceps, hamstrings, gluteus maximus, gastrocnemius and core.
February 11th
Name of exercise: Shoulder plate twists
Muscle(s) worked: shoulders and core.
February 12th
Name of exercise: Barbell Russian twists
*Explanation: Attach one end of a barbell to a T-bar bracket or use a corner. Facing towards the corner with arms straight and holding the unattached end of the bar, rotate side to side for reps.
Muscle(s) worked: shoulders and core.
February 13th
Name of exercise: Kettlebell front squat
Muscle(s) worked: quadriceps, hamstrings, gluteus maximus and core.
February 14th
Name of exercise: Rest day
Muscle(s) worked: heart.
February 15th
Name of exercise: TRX mountain climbers
Muscle(s) worked: predominantly core.
February 16th
Name of exercise: TRX rows
Muscle(s) worked: latissimus dorsi, rhomboids and trapezius.
February 17th
Name of exercise: TRX split squats
Muscle(s) worked: quadriceps and gluteus maximus.
February 18th
Name of exercise: Dumbbell skull crushers
Muscle(s) worked: triceps.
February 19th
Name of exercise: Bicep curl 21s
*Explanation: Hold the bar shoulder width apart and curl 90 degrees up (lower range of the motion) for 7 reps, then curl from mid point to the top point of the movement 90 degrees for 7 reps (upper range of motion) and finally perform 7 reps regular reps (full rage of motion) for a total of 21 reps without rest.
Muscle(s) worked: biceps.
February 20th
Name of exercise: Single leg shoulder press on balance board
Muscle(s) worked: core, shoulders and quadriceps.
February 21st
Name of exercise: Dumbbell kickbacks
*Explanation: leaning forward with the hips bent at 90 degrees, knees slightly bent, back straight and elbows bent at 90 degrees holding a dumbbell in each hand; extend your arms back until they are straight squeezing the triceps at the top of the movement.
Muscle(s) worked: triceps.
February 22nd
Name of exercise: Inside leg raises
Muscle(s) worked: adductors.
February 23rd
Name of exercise: Squat pulse
Muscle(s) worked: quadriceps, hamstrings, gluteus maximus and core.
February 24th
Name of exercise: Pistol squats
Muscle(s) worked: quadriceps, hamstrings, gluteus maximus and core.
February 25th
Name of exercise: Squat Pulses
Muscle(s) worked: quadriceps, hamstrings and gluteus maximus.
February 26th
Name of exercise: Sumo Deadlifts
Muscle(s) worked: quadriceps, hamstrings, gluteus maximus, and core.
February 27th
Name of exercise: Hand plank with Knee twists
Muscle(s) worked: core, obliques, and arms.
February 28th
Name of exercise: TRX Reverse Flys
Muscle(s) worked: core, obliques, and arms.
Happy Fit February to everyone from us all at Focus Fitness UK. Please remember to check out some of our previous posts at Focus Fitness UK and be sure to check out some of our courses available if you are interested in becoming a qualified personal trainer in the new year!