May includes a special calendar for people participating in the Pull-Up Challenge to keep you from overtraining!
The directions are simple: find the current date on the calendar, see what workout(s) it asks for, and pick one from each section listed for that date.
For example, if today it says “Arms” and “General,” I’d find an arm workout and a general workout to do today. (The Endurance Calendar also has “stretch” as a category; I do not have any stretching routines, but simply take about ten minutes to stretch out and relax when stretching is called for, or try a yoga video online.)
If you’d like to write about your experiences during the month or see how others are doing, please use the tag “BoP: May”. By all using this tag, we can see what others are doing during the month and send others encouragement along the way. Let’s all support each other on our journeys! (If you’re not on Tumblr but still use these calendars, feel free to update us on the Back On Pointe Facebook Page or the Back On Pointe Fitocracy Group!)
During the month, remember that you should take as many rest days as you need, modify any workouts that you cannot do, stay hydrated, get more low-intensity cardio, and eat well.
p.s. Any of the calendars can be modified. If you are training for a half-marathon, feel free to count that as your cardio on cardio days. If you’re sore in the arms from helping a friend move, substitute a butt workout instead. It’s all about you!
Are you on Tumblr more than you’d like to admit? Well, here’s a way to stay active while browsing fitness blogs. (And yes, this took a while to make. Lots of screen shots. But I think it was worth it.)
tipsy warm up - standing with dumbbells to your side, rock back and forth keeping your hips stationary, activating the core muscles warming them up for your workout. knee up crossover - standing with one hand pressed above you, and the other one to your side (dumbbells in hand) twist to one side, lifting that knee up while bringing your elbow down to meet in front of you. return to standing and repeat. cat crunch - in a plank position, begin with arching your back and pulling your knee towards your face while contracting your abs. fully extend your leg back, using both your abs and your low back moving as slowly as possible. cinch it - in a plank position slowly rotate your hips side to side while keeping your shoulders in line above your elbows on the mat. be sure to touch your hip on the ground before changing direction! plank kicks - hold a plank position for a 5 count, then lift one leg slightly up and hold for 5, kick it out to your side and hold for 5, then bring it back in and hold for 5 before dropping it back down to the ground. repeat for each side. tabletop crunch - a 3 part crunch move, begin on your back with your legs in tabletop position. with your dumbbell in your hands, crunch up and place the dumbbell on top of your shins being careful not to let it fall. slowly lay back down before crunching back up to take the dumbbell and lay back down extending your legs straight out in the air! basic crunches - on your back, lift your shoulders off the ground by contracting your core. the butterfly - sitting up balancing on your bum, slowly flutter your legs, bringing one heel to the ground while the other is lifted up to eye level and alternate!
yes, I still have a tummy pooch, I’m working on it!
do each of these exercises for 30 secs! low plank dips, low plank rocks, side planks (do both sides, 15 sec each), & plank jacks. take a min break!! now do the next four exercises or 30 secs! plank runs, in & outs, knee to alt. arm, & knee to elbows. take a min break!
train like an olympian | do each exercise intensely for 30 seconds. move onto each move with little or no recovery time in between. once you’ve completed all the moves (4 minutes total) take a 60-90 second break and repeat set 2 to 3 more times.