I absolutely love putting together these workout calendar challenges each month for you. It keeps me accountable + I get to share in the fun of this Cyster Talk Community that I created. It is awesome to have the support to get through this fight against PCOS together.
As always, I have included the download link for the workout calendar so you can print it out and follow along.
The workouts will include exercises that work the entire body this month. Each workout is only 5 minutes. I know you are busy, but we can all spare 5 minutes in our day.
On that note…
Here are the 5 different workouts:
- Booty, Abs, and Planks
- Squats and Lunges
- Push-up Challenge
- Move it, Cyster
- Strong Arms
Booty, Abs, and Planks
This month when you see Booty, Abs, and Planks challenge on the calendar, you will complete this 5 minute challenge. Here is one of my favorite combo moves…don’t come back to me tomorrow and say I didnt warn you…you will be sore from just 5 minutes of this… Start in plank position. First part is tucking your left knee in to your chest. Return to plank. Next part your knee goes out to your elbow. Return to plank. Finally do a simple leg lift. Repeat this for 45 seconds on your left side. 15 seconds rest. Move to your right side for 45 seconds. 1 minute rest. Then repeat entire workout.
It feels like a long 5 minutes….
Squats and Lunges
For the Squats and Lunges Days, you are going to be working those legs and glutes like no one’s business!
Tone up your legs and booty in this 5 minute home workout as part of the 30-Day booty fitness challenge. This workout is quick and easy and does not require any workout equipment other than your bodyweight. My toddler sure loved video bombing on this workout! I was 8 months pregnant in this video which goes to show you can still workout during pregnancy to make sure you stay healthy and fit during all 3 trimesters!
Do 10 Traditional Pushups, 10 Wide Pushups, and 10 Triceps Pushups. Complete as many as possible in 5 minutes. If you need a little modification, drop to your knees as shown for the triceps push-ups in the video.
Move it, Cyster
We can’t just work without any fun. Part of creating a healthy lifestyle is to find activities you enjoy doing that get your body moving. These are the days on the calendar that you will resort to doing things like walking, playing at the park with your kids, hiking, playing sports, swimming, dancing, etc. What do you enjoy?
On the calendar, you will see the days that say ‘strong arms’. This is the day you will complete my 5 minute arm workout. There are 5 exercises: Bicep Curl to Fly, Upright Rows, Dips, Left Arm Renegade Row, and Right Arm Renegade Row. Complete each exercise for 30 seconds followed by 30 seconds rest. Repeat for your full 5 minutes! 🙂
Mondays are your rest days. As the first day of the work week, Mondays get a bad rep. Take a moment today and tag @thepcosnurse or using #loveitcyster to take a selfie sharing something that makes you feel beautiful, strong, confident, or empowered as we fight PCOS together!
Need the Calendar Access?
Be sure you grab your password from the email I sent you before heading to download the printable calendar at this link: Download the Printable Calendar by clicking here!
The password for the printable calendar has arrived to your email inbox in this week’s newsletter. If you aren’t already a part of the Cyster Talk Community, pop your name and email below to join for FREE + I’ll start sending you the monthly workout calendar passwords! Oh, I’ll also send you my PCOS Exercise Cheat Sheet so you can get a head start on combating PCOS using exercise!