Week 4 of Healthy Tahoe January challenge | TahoeDailyTribune.com
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Week 4 of Healthy Tahoe January challenge

As a kick-off of the Tribune's new Healthy Tahoe section, we thought it would be fun to give everyone a goal each day to help keep those New Year's resolutions on track.

Each week we will post a series of daily goals that are meant to get the blood flowing and keep us honest in our daily exercise. We encourage you to post photos/videos of your daily routine in hopes to encourage everyone not to give up on the goal and to stay with the thought of ongoing exercise.

As always, before beginning any exercise program you want to consult your physician to ensure exercise is safe for you.

WEEK 4

Jan. 23 — 1 minute jog in place, 30 seconds jump squats, 1 minute jumping jacks, 30 seconds jump knee raises, 30 seconds push-ups, 30 seconds mountain climbers, 1 minute front kicks (alternating legs), 1 minute side kicks (alternate legs after 30 seconds): Repeat 1x

Jan. 24 — 30 seconds skaters, 30 seconds push-ups, 1 minute sit-ups, 1 minute lunges (alternating legs), 30 second high knees, 1 minute jump rope, 30 seconds jump squats, 10 burpees: Repeat 1x

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Jan. 25 — 30 second plank holds, 1 minute crunches, 1 minute jabs (alternate arms after 30 seconds), 1 minute bicep curls (minimum weight), 1 minute military march, 1 minute lying triceps extensions (minimum weight), 30 seconds chair dips: Repeat 1x

Jan. 26 — 1 minute side lunges (30 seconds each leg), 1 minute calf raises, 1 minute fast feet, 30 seconds run lunges, 1 minute jumping jacks, 30 seconds bear crawls (repeat forward & back), 1 minute standing mountain climbers: Repeat 1x

Jan. 27 — 1 minute side hip raises (30 seconds each side), 30 seconds superman holds, 30 seconds 6" leg holds (back on the floor), 50 reps of seated bicycle (25 forward, 25 reverse), 1 minute of high knee raises (30 seconds each leg): Repeat 1x

Jan. 28 — Enjoy the powder with a day of skiing/snowboarding or snowshoeing.

Jan. 29 — Rest Day or stretch.

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WEEK THREE

Jan. 16 — 1 minute standing mountain climbers, 1 minute high knees, 1 minute crunches, 1 minute alternating leg raises (laying on back), 1 minute side hip raises (30 seconds each side), 1 minute seated bicycle: Repeat 1x

Jan. 17 — Three direction kicks (front, side, back), 15 reps each leg, 1 minute lunges (alternating legs), 1 minute weighted squats, 1 minute single leg hops, (30 second each leg), 10 burpees: Repeat 1x

Jan. 18 — 30 seconds military push-ups, 1 minute standing overhead triceps extensions (minimum weight), 1 minute jumping jacks, 1 minute bicep curls (minimum weight), 1 minute overhead press (minimum weight), 30 seconds jumping knee raises: Repeat 1x

Jan. 19 — 1 minute fast feet, 30 seconds run lunges, 1 minute jumping jacks, 30 seconds bear crawls (repeat forward & back), 1 minute static arm curls (alternating arms), 1 minute alternating jab punches: Repeat 1x

Jan. 20 — 1 minute of high knee raises (30 seconds each leg), 1 minute squat press (minimum weight), 1 minute skaters, 1 minute (fast) alternating vertical punches, 1 minute calf raises: Repeat 1x

Jan. 21 — If the weather will allow it, take a mile walk.

Jan. 22 — Rest Day or stretch.

Weighted squats: Similar to standard squat. Keep arms to the side with minimum weight in each hand.

Military Push-ups: Place hands directly beneath shoulders and keep arms and elbows tight against sides. Use standard push-up motion.

Squat Press: Same as standard squat, but with weights in hands, extend arms over head as squatting down.

Run Lunge: In lunge position, jump feet to alternating positions.

Static Arm Curls: holding 1 arm at 90 degrees, curl with the other arm. Alternate arms every 4 reps.

WEEK TWO

Jan. 9 – 1 minute jog in place, :30 seconds jump squats, 1 minute jumping jacks, :30 seconds jump knee raises, 1 minute side lunges (:30 seconds each leg), 1 minute calf raises: Repeat 1x/

Jan. 10 – 30 seconds jump rope (use imaginary rope), 30 seconds push-ups, 30 seconds mountain climbers, 30 seconds crunches, 1 minute lying triceps extensions (minimum weight), 1 minute bicep curls (minimum weight), 8 burpees: Repeat 1x.

Jan. 11 – 1 minute side hip raises (30 seconds each side), 30 seconds superman holds, 30 seconds 6" leg holds (back on the floor), 50 reps of seated bicycle (25 forward, 25 reverse): Repeat 2x.

Jan. 12 – 1 minute fast feet, 1 minute standing mountain climbers, 1 minute of lunges (alternating legs), 1 minute of squat jacks, 1 minute of high knee raises (30 seconds each leg): Repeat 1x.

Jan. 13 – 30 seconds wide push-ups, 30 seconds upright rows (minimum weight), 1 minute vertical punches, 1 minute alternating hook punches, 1 minute alternating uppercut punches, 1 minute alternating jabs: Repeat 1x.

Jan. 14 – Hit up the pow to do some skiing or snowboarding or some other type of outdoor activity. Just get out of the house and enjoy Tahoe.

Jan. 15 – Rest day or stretch.

Jump Squat: Similar to standard squat. At lowest point of the squat, explode up, leaping of the ground,

Jump Knee Raise: While jumping off the ground, pull your knees towards your chest, pushing them back to the ground for landing.

Calf Raises: Standing upright with your legs together, raise your calves by standing on your toes and repeat.

Superman Holds: Lying on stomach, extend legs & arms straight out bringing them off the ground as much as possible. Tilt head down slightly as if you were flying through the air.

Side Hip Raises: Lying on side, rest bottom forearm on floor with elbow directly under your shoulder. Place other hand on your hip & lift hips off the floor, extending past parallel. Repeat without letting your hips touch back to the ground once in motion.

Upright Rows: Pull up weights from thighs to chin ending where elbows are higher than hands.

Vertical Punches: With feel apart and knees slightly bent, place fists at hips. Alternate chest-high punches.

WEEK ONE

Jan. 1 – Rest. Who wants to workout the day after a New Year's celebration?

Jan. 2 – 1 minute squats, 1minute sit-ups, 1 minute of lunges (alternating legs), 1minute hip raises (back on the floor), 1minute leg raises (back on the floor). Repeat 1x.

Jan. 3 – 30 second plank holds, 1 minute crunches, 30 second push-ups, 1 minute jabs (alternate arms after 30 seconds), 1 minute bicep curls (minimum weight), 30 seconds chair dips, 5 burpees. Repeat 1x.

Jan. 4 – 1 minute front kicks (alternating legs), 1 minute side kicks (alternate legs after 30 seconds), 1 minute back kicks (alternating legs), 30 second wall sits, 30 second mountain climbers, 1 minute scissor kicks (back on the floor). Repeat 1x.

Jan. 5 – 1 minute jumping jacks, 30 second high knees, 1 minute jump rope, 30 seconds jump squats, 6 burpees, 1 minute jog in place. Repeat 1x.

Jan. 6 – 30 seconds skaters, 30 seconds push-ups, 1 minute sit-ups, 1 minute lunges (alternating legs), 1 minute squats, 1 minute military march. Repeat 1x.

Jan. 7 – Get out and hike or snowshoe. Find a place in Tahoe and go for it.

Jan. 8 – Rest Day or stretch.

TIPS:

Military March: March in place, no bend to knees or elbows. Arms and legs take as high and as far behind you as possible.

Chair Dips: Sitting in a chair, heels on the ground, legs straight out in front of you, hands to your side grasping the front of the chair. Lower body off the chair and lift back up.

Skaters: Put all weight on one leg and slide other leg behind the body in a skating motion with toe touch for balance.