Jump into January – Days 1 to 7

Jump into January

Welcome to the Jump into January challenge – 1 exercise per day for 31 days. I hope you’re all excited to be getting 2020 off to the best possible start.

Many of the exercises over the next 31 days will be pretty self-explanatory but I’ve included instructions on how to do them, and some guidance on technique, should you need it. Technique is key – get this wrong and you could be doing more harm than good! So spend time getting this right.

I’ve also included some little demos on my YouTube channel – if you’re still struggling with technique, I hope these little mini vids will work for you!

Remember to breathe! This may sound strange but not breathing correctly (or at all!) could inhibit your results. Exhale (through your mouth) as you exert, inhale (through your nose) as you reset.

You’ll notice I set either a duration or a number of repetitions for each exercise – these are minimums, so if you want to do more…go for it!

As we progress through the month, I would suggest combining the exercises to build up your workout. Mix and match to suit your goals but remember you’ll only get out of it what you put in! So step it up for better results and always give it 100%! If you’re not feeling it, you’re not working hard enough!!

So without any further delay, let’s go….

Day 1 – Star Jumps

Jump into January

Jump into January

– You’ll need a timer for this one. Set it to 30 seconds (or more, if you’re feeling energetic!)

– Start by standing with feet together

– Jump both feet out and swing your arms above your head – just like a star! The fingers should touch at the top. Lower the arms and bring the feet together.

– Continue this for 30 seconds

– Use the time wisely – pick up some speed, you want to get the heart pumping so go at a pace that gets the best results for YOU!

– See the little mini vid here if you’re not sure

– Don’t forget to wear appropriate clothing and footwear!

Day 2 – Donkey Kicks

Jump into January– This works the core, the back AND the glutes!

– Starting position – on the floor, shoulders should be over your wrists and hips over your knees

– Starting with your right leg, bend at the hip to raise your foot off the ground

– Retain the 90 degree angle at your hip and knee, don’t straighten out the leg

– Keep your back straight, don’t be tempted to drop your stomach as you kick up

Jump into January– Do 20 repetitions and then switch legs

– Clench your buttocks as you raise your leg to really engage those muscles in the butt!

– Lock your core to engage the abdominal muscles and maintain your balance

– See the video guide on our YouTube channel if you need more help

– Don’t forget to wear appropriate clothing and footwear!

Day 3 – Crunches

Jump into January
Hands behind head
Jump into January
Hands behind head

– This one works the core!

– Start by lying on your back with your knees bent

– Place your arms wherever your prefer – at the side of your head, across your chest or by your side (see the demo vid for options)

– Tilt your pelvis up so that your lower back is in contact with the floor (this will engage your abdominal muscles and prevent back strain

Jump into January
Hands across chest
Jump into January
Hands across chest

– Curl up only until your shoulder blades are off the floor (don’t sit up fully)

– Do 20 repetitions (or more if you’re really working it!)

– Pull in and tighten your abdominals to lift you – DON’T use your arms to give you momentum! 

– Breathe out as you lift up, breathe in as you return to the floor

Jump into January
Hands on thighs
Jump into January
Hands on thighs

– Keep your head up (imagine an orange under your chin!)

– Only lift as high as you can go. Keep practicing and you’ll see progress over time!

– Watch the video guide if you need it

Day 4 – Lying Side Leg Raises

– Working the outer thighs (the “Abductors”)Jump into January

– Lie on your side, supporting yourself on your elbow

– Raise your leg as high as you can without rotating your body (try to keep your shoulder, hip and ankle in line)

– Lower your leg (smoothly, slowly, under control)

Jump into January– Do 20 repetitions then turn over to switch legs

– Try to clench the side of your butt as you lift your leg – this will really engage these outer thigh muscles

– See the mini vid on our YouTube channel

Day 5 – Arm Circles

– A great all-rounder. This works the shoulders, chest, back AND core Jump into January

– You’ll need a timer again for this one. Set it to 20 seconds (or more, if you’re feeling energetic!)

– Start by standing with feet about shoulder-width apart (this gives you a nice stable base, bring them closer together if you really want to work on your core strength)

– Arms straight out to the sides, then simply rotate forwards in wide circles

Jump into January– Continue this for the time allotted

– Repeat but this time rotate the arms backwards

– Use the time wisely – go at a pace that gets the best results for YOU!

– See the mini vid demo here

Day 6 – The Plank!!!

Jump into January
Technique is key with the dreaded Plank!

– The core strengthener!

– Set your timer to 20 seconds if you’re a beginner, go longer if you’re up for the challenge!

– Lie on the floor, resting on your forearms and toes

Technique is key – tilt the abdomen forwards slightly to engage the core muscles, but don’t tilt too far or you’ll curve the lower back

– Don’t drop the hips, try to keep a straight line from shoulders to heels

– With your head up, hold this position for a minimum of 20 seconds

– Remember to breathe! In through your nose, out through your mouth

– Use the time wisely – push yourself that bit harder to get the best from your workout!

Day 7 – High Knees

Jump into January– Back to good old-fashioned cardio today!

– You’ll need the timer for this. Set it to 30 seconds (or more, if you’re feeling energetic!)

– Start by standing with feet together

– Start running on the spot, lifting your knees as high as you can

– Pump your arms to really get the heart working

– Continue this for a minimum of 30 seconds

– Use the time wiselygo at a pace that gets the best results for YOU!

– Don’t forget to wear appropriate clothing and footwear!

CONGRATULATIONS! You made it through the first week. You’re well on your way to building great fitness habits and a better bod!

Now that you’ve completed the first week, why not put the exercises together for a really great full-body workout? Or try one or two of them back-to-back to work a particular body area? Donkey kicks and lying side leg raises to work the thighs and butt. Or maybe plank and crunches to strengthen those abs.

Looking forward to seeing you for Week 2 of the #JumpintoJanuary Challenge!