DECEMBER 01 - 25 2018

DECEMBER 2018

Holiday Advent Calendar Fitness Challenge

   Download December 2018 Advent Calendar     pdf download pdf (1.9 MB)

Each day a New Exercise - Complete them all and Be Entered To WIN PRIZES! Do each exercise listed on the Advent Calendar - Download the calendar, do the exercises and check them off as you do them. Once you're done, turn in to the Fitness Office and you'll be entered to WIN PRIZES!

Talk to one of our Fitness Floor Reps or Personal Trainers to get started and to get your daily exercises recorded. Modifications available too, just ask!

THE EXERCISES

  • Dec. 1st: OFFSET STEP-UPS15 Right/Left - (2 Sets)
  • Dec. 2nd: KETTLE BELL SWINGS 30 Reps, 2 Sets
  • Dec. 3rd: ASSISTED PULL-UPS 15 Reps, 3 Sets
  • Dec. 4th: TRX GLUTE BRIDGES 20 Reps, 2 Sets
  • Dec. 5th: 1-MINUTE PLANKS 5 Reps, 2 Sets
  • Dec. 6th: FORWARD SWING KICK W/ROW 30 reps, 1 Set
    BACKWARD SWING KICK W/FLY 30 Reps, 1 Set
  • Dec. 7th: ROWING MACHINE 5 Minutes
  • Dec. 8th: ALTERNATING HAMSTRING CURLS with FITBALL 15 Right/Left, 2 Sets
  • Dec. 9th: ALTERNATING PEC FLYES 50 Reps, 1 Set
  • Dec. 10th: TRX ROW/SQUAT 20 Reps, 2 Sets
  • Dec. 11th: 2 MINUTE WALL SITS
  • Dec. 12th: CORE STIX ROW W/REVERSE SQUAT
  • Dec. 13th: FOAM ROLL Quadriceps Hamstrings Calves
  • Dec. 14th: JUMPING JACKS 2 minutes.
  • Dec. 15th: TRX ROWS 15 Reps 2 sets
  • Dec. 16th: 6 TABATA SETS of BATTLE ROPES
  • Dec. 17th: STRAIGHT ARM PULLDOWN W/REVERSE LUNGE 30 Reps
  • Dec. 18th: ANKLE BAND WALKS: Lateral/Forward/Backward
  • Dec. 19th: DECLINE PLANK 20 Secs, 3 Sets
  • Dec. 20th: 10 SUN SALUTES
  • Dec. 21st: 6 ELLIPTICAL TABATA SETS
  • Dec. 22nd: WINDSHIELD WIPERS 15 Right/ 15 Left, 2 Sets
  • Dec. 23rd: UNILATERAL BIRD DOGS 20 Right, 20 Left, 2 Sets
  • Dec. 24th: 6 MINUTES ELLIPTICAL MACHINE 3 minutes forward, 3 minutes backwards
  • Dec. 25th: MEDITATION OR QUIET BREATHING- 3 minutes. Happy Holidays!
  • Dec. 26th - 31st: Take the rest of the month off! You've worked for it!
  • Questions? Ask fitness staff, we'll be happy to help!

The PRIZES!

  • $30 Credit at Sports West CafĂ©
  • 50-Minute Massage at Spa of the West
  • Sports West Gym Bag
  • 6 Personal Training Sessions