31 Days of Fitness / Week 3

31 Days of Fitness - V2

Day 15:

Take a ride of your choice and do Steven’s Push-Up

Steven_Peloton_Gif2.2

  • Start in a plank position with your hands slightly wider than shoulder width.
  • Your feet should be close to one another, no wider than hip length, resting on the balls of your feet.
  • Push down slowly moving your body close to the floor.
  • Push yourself up and repeat 10-15 times. This is one rep. Suggested: 3 reps total.

Suggested Rides:

12:30 p.m. – 90s Grunge with Steven

7:00 p.m. – Missy Elliott vs. Aaliyah with Cody

Day 16:

REST DAY

Day 17:

Take a ride of your choice and do Kim’s Leg Rainbows, targeting your lower abs.

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  • Start on your back with your core engaged and legs extended at a 45-90 degree angle.
  • Place your arms out about 12 inches away from the side of your body.
  • Keep both feet together and place them together on one side of your body.
  • Create an arch movement by moving your legs from one side to the other.
  • Repeat with the right leg 5-10 times and then switch with the left leg. This is one rep. Suggested: 3 reps total.

Suggested Ride:

8:30 a.m. – New Wave Ride with Steven

Day 18:

Take a ride of your choice and do Jess’s Bench Bicep Curl Shoulder Press

Jess_Gif

  • Stand up straight while holding a 5-10lb dumbbell in each hand.
  • Place the right foot on the bench or any elevated platform. In the same movement, step on the platform and do a bicep curl.
  • Once at the top, move into an overhead press.
  • Step down leading with the left leg and reverse the movement from overhead press down to a bicep curl. Return to the original standing position by placing the right foot next to the left foot in the initial position.
  • Repeat with the right leg 5-10 times and then switch with the left leg. This is one rep. Suggested: 3 reps total.

Suggested Rides:

6:30 p.m. – Prince Ride with Steven

8:30 p.m. – Fugees and Co. Ride with Robin

Day 19: Take a ride of your choice!

Suggested Rides:

11:30 a.m. – 30 minute Rhythm Ride with Jenn

10:30 a.m. – Madonna Ride with Robin

4:30 p.m. – Miles Davis and Friends rIde with Kim

Day 20:

REST DAY!

Day 21:

Take a ride of your choice and do Robin’s Tricep Dip Workout 

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  • Start by sitting on something that is stable and secure enough to hold your body weight.
  • Rest your hands at either side with fingers facing forward and elbows pointing backwards. Make sure you keep a slight bend in the elbows.
  • Extend your legs out in front of you with a slight bend in the knee.
  • Lower your body slowly until your shoulder joints are at about the same height as your elbows.
  • Push back up until your elbows are nearly straight but do not lock them.
  • Repeat and dip 10-15 times. This is one rep. Suggested: 3 reps total.

Suggested Rides:

8:00 a.m. – Rocknation Ride with Steven

4:30 p.m. – Michael vs. Janet Ride with Nicole

5:30 p.m. – Beatles Ride with Jenn

Missed Week Two? Click here to find last week’s schedule.

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