Fitness

Join the #RemixYourRoutine 30-Day Workout Challenge

January 24, 2016

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We asked celebrity fitness trainer Lacey Stone and acclaimed barre and yoga instructor, Sydney Benner to develop a unique 30-day workout challenge that combines their best and boldest moves to mix up your routine. This program becomes more intense as the days go on, so grab a buddy for a little extra motivation! Follow along with the Workout Calendar below and use the the Workout Guide for instructions on all of the moves. 

Want a chance at a $500 Athleta Shop Card? Share a pic of your workout on Instagram or Twitter with the hashtag #RemixYourRoutine. No purchase necessary. See Official Rules.

Workout CalendarRemixYourRoutine_workout

Workout Guide

Bicyclebicycle

What it’s good for: The bicycle crunch is all about the abs. If you want a flat tummy, this is where it’s at.

Lie face up with legs extended on the ground, placing hands behind your head with elbows bent out to the sides. Lift legs, head, and shoulders as you bend right knee and rotate left shoulder toward it.

Repeat the same movement to the opposite side. Continue alternating legs until you complete the set.

Dipsdips

What it’s good for: Triceps dips are great for toning the muscles on the back of your upper arm—that dreaded batwing area! When done properly, they can also strengthen your shoulders and improve overall posture.

Position your hands shoulder-width apart on a secured bench or stable chair.

Slide your butt off the front of the bench with your legs extended out in front of you.

Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.

Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.

Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.

Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

Downward Dog to Tricep Push-Updownwarddog_pushup

What it’s good for: Downward dog helps to strengthen ankles, calves, glutes, abdominals, shoulders, and wrists. While the tricep push-up is good for the triceps, shoulders, and core.

From a table pose where your knees are on the ground and your palms are underneath your shoulders, push up with your hands to straighten both your legs and arms.

Now lift your pelvic bone up and press your heels down.

Begin to pull your shoulders away from your ears and get into Downward Dog.

Gently lower the body into a plank position (palms under shoulders, glutes in line with the spine, long straight legs), which works your alignment and core, pressing into a tricep push-up, back to plank, and downward dog. It should be a very fluid movement that targets your entire body from head to toe.

Forearm Oblique Tapsoblique_taps

What it’s good for: Obliques and entire core!

Place your knees underneath your hips, lower your forearms onto the ground while clasping your hands together.

Engage your belly button to your spine as your extend your legs back and lift onto the balls of your feet.

Once your feel strong and balance in a forearm plank begin alternating lowering the right and left hip onto the mat.

Forearm Rock Backsrock_backs

What it’s good for: Targets the lower abdominals.

Crunches can be useful for abdominals but they are not always the answer to sculpting your core. Just holding a forearm plank can burn out your abs.

Place your knees underneath your hips, lower your forearms onto the ground while clasping your hands together.

Engage your belly button to your spine as your extend your legs back and lift onto the balls of your feet.

Once you feel strong and balanced in a forearm plank, begin to pulse back taking tiny rocks with the body on your balls of your feet. You are sure you feel those lower abdominals tighten up after just a few reps!

Grande Pliégrand_plies

What it’s good for: These exercises target the thighs, inner thighs, calves, and even your core.

Open your feet a little bit wider than hip width. It’s very important to naturally turn out your legs from your hips.

Open your arms out to a T position, which is also known as second position in ballet terminology.

C-curve your pelvis in alignment with your spine, which will automatically help you to engage your lower abdominals.

Gently begin to bend your knees, keeping the knees over the toes. As you rise all the way back up engage your inner thighs and core.

Grande Plié Pulses

You are replicating the same movement as a Grande Plié but not taking a full range of motion rather pulsing up and down at your lowest point. You will feel a burn!

Jump Squatsjump_squats

What it’s good for: This is a highly effective booty and gam-focused workout. That means lean legs and a tight booty. No equipment required! 

Stand with your feet shoulder-width apart.

Start by doing a regular squat, then engage your core and jump up explosively.

When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

Lateral Lungeslateral_lunge

What it’s good for: Inner thigh magic. These help build leg strength by forcing you to work your thighs in a different range of motion, which is great for mobility and long-term joint health.

Take a wide step. The longer your legs are, the wider you’ll have to go. Land softly, and lower under control. Keep the non-working leg straight, and toes  pointed slightly outward.

Descend down as far as you comfortably can on one leg. Your non-working leg should remain straight.

Drive back to the starting position. Focus on pushing through your heel and the balls of your feet, and make sure your knee doesn’t go all wobbly. Repeat on the other side.

 

Push-Up Plank to Burpee pushup_plank

What it’s good for: Full body. Burpees, the classic exercise everyone loves to hate. No matter what you people say, this full-body move will work you.

Start in a push-up plank position with your feet shoulder width apart and your shoulder joints directly over your wrists.

Jump your feet up from the plank position into a standing squat. Make sure when you jump up into the squat position you land on your heals not on your toes.

Once you’re in a squat position do jump as high up as you can.

Return back to start position by placing your hands back on the floor and jump your feet back into the starting plank position. This completes one rep.

Plank TapsScreen Shot 2016-01-22 at 10.28.58 AM

What it’s good for: Any sort of plank is great because it works not only your abs but also your back, shoulders, and chest if you do it properly. Want a toned midsection join the plank revolution.

Begin in a full plank position with your feet hip distance apart and your shoulder joint directly over your wrist.

With your right hand, gently tap your left shoulder.

Put your hand down and return to your plank.

Immediately lift your left hand and use it to tap your right shoulder.

Then return to plank again.

Be sure to engage your entire body from head to toe for best full-body results.

Tricep Push-Upstricep_pushup

What it’s good for: Tricep Push-Ups work the triceps, shoulders, and abdominals.

Gently get onto the ground planting the palms of your hands underneath your shoulder and extend your legs long as your find the balance on the balls of your feet. Now you’re in a plank position.

Bend your elbows back and try and get your chest to hover right over the floor and exhale your breath as you lift back into a plank position.

Shop Lacey and Sydney’s Looks

 

Now that you’ve mixed up your routine, why don’t you mix up your outfit? Shop Lacey and Sydney’s looks below!

Sydney’s Looks

Screen Shot 2016-01-22 at 10.22.28 AM Screen Shot 2016-01-22 at 10.23.32 AM

Barre Up Bralette, Barre Up Bralette Super Impose, High Rise Chaturanga Tight Cloud, Mind Over Mat Capri, Laser Beam Sonar Capri.

Lacey’s Looks

Screen Shot 2016-01-22 at 10.19.09 AM

Full Focus Bra, High Rise Fadeout ChaturangaLaser Beam Spiral Bra.

Share a Photo of Your #RemixYourRoutine Move for a Chance to Win a $500 Shop Card

SWEEPSTAKES DETAILS:

How to Enter: To enter, share a photo of yourself doing a #RemixYourRoutine move and use the hashtag #RemixYourRoutine on Instagram or Twitter to be entered to win.

Entry Dates: Entries must be posted between 12am PT on Jan, 25th 2016  and 12am PT on Feb 23rd, 2016.

Prizes: Winners will be selected at random from all valid entries. Five grand-prize winners will receive a $500 shop card to be used online or in-store.

Official Sweepstakes Rules

No purchase necessary to enter or win. A purchase does not improve your chances of winning. Entries not limited to one per person.

68 Comments

  • Reply Krupa patel January 30, 2016 at 9:12 am

    Can I post just one Instagram picture to enter once? Or do I have to enter everyday?

    • mm
      Reply Team Athleta January 30, 2016 at 1:29 pm

      Hey there! Just one – but make sure to hashtag #RemixYourRoutine! – Vio

  • Reply Jolene February 1, 2016 at 9:45 am

    love these moves, most of which I do already but a little different version!!! THANK YOU!! I pinned most of them. Now just gotta take a pic tonight while working out with my peeps!!!

    • mm
      Reply Team Athleta February 2, 2016 at 10:14 am

      Woohoo! Thanks Jolene! Nothing like a good workout with friends. Hope you guys were able to snap a pic! – Violetta

  • Reply sandra February 8, 2016 at 6:21 am

    Do my chances increase if I post daily?

  • Reply Mikaela February 10, 2016 at 7:38 am

    These are all some of my favorite moves! Planks are my all time favorite (much to my clients’ dismay!) 🙂

  • Reply Malina February 12, 2016 at 4:06 pm

    I do most of these moves also
    Now I need to take a picture and post

  • Reply Jen February 12, 2016 at 5:44 pm

    Love the idea and will definitely do these workouts. But what about those of us who do not tweet or Instagram?

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