The Joy Of Fitness
“A person determined can accomplish many things” – Body By Belmars
Items needed:
- Pen or pencil
- Notebook or a piece of paper
Task:
Write down a fitness goal you hope to accomplish this year.
Rules:
- State the conditions for your goal and how you’re going to accomplish this goal
- Reward yourself for achieving your goal
- Forfeit something for not achieving your goal
- Things change! Re-visit your goal and update them every 3 to 6 months
You Got This!
Booty By Belmars
Warm-up
5 – 10 minutes
- 100 sit-ups any style
1 minute of each exercise for 3 rounds:
- Lunges
- Donkey Kicks off each leg
- Star Jumps
- Hip Lifts (lay on the floor and lift your hips to the ceiling)
- Wall Sits (hips in line with your knees)
- 100 sit-ups any style
Warm-down
5 – 10 minutes
Burnout
Burnout by Damian Beckford
“Life has one aim and one focus; growth. Never settle for stagnation and/or mediocrity” – DJB
Warmup:
5 minutes
- 60 Jumping jacks ×4
- 12 Push-ups ×4
- 30 Crunches ×4
- 30 Sec. High knees ×4
- 20 Wide squats ×4
- 40 Sec. Plank ×4
- 30 Sec. Chair pose ×4
All exercises must be done consecutively and repeat each exercise 4 times.
Take 30 sec rest after each workout set.
Cool down:
5 minutes
Good Luck
Good Luck by Peter Belmar
“I dislike death, however, there are some things I dislike more than death. Therefore, there are times when I will not avoid danger” – Mencius
Warm up:
5 minutes
Rules:
- 12 sets
- Do each exercise for 20 seconds as fast as you can
- Rest 10 seconds between each set
Exercise:
- Skipping (jump rope) with high knees
- Tuck Jumps
- Squat Thrust
Cool down:
5 minutes
Nonfat
Nonfat by Peter Belmar
“When the student is ready, the Master appears” – Buddhist Proverb
Warm up:
5 minutes
Circuit:
3 x 3 rounds with 30 seconds rest between each round.
3 sets of the following exercises
30 reps each with no rest between exercises or sets.
- Air squats
- Sit ups
- Pushups
Cool down
5 minutes