Tag Archives: workouts

Streak in September

Welcome to the 2014 edition of Streak in September!  By joining Team FitNice for the next 30 days, you’re promising to get your heart rate up and do something active on every one.  By October first you’ll be stronger, faster, more fit and, hopefully, extremely proud of your accomplishment.  You can learn more here or by reading the rest of this post!

How do I participate?
Complete a fitness related activity or workout every day
during the month of September then brag about it.
Does this mean running, lifting weights or taking a yoga class every single day?  No!  All that’s required to qualify for continuing your Streak in September is a round of your favorite activity. An easy one mile jog, ten push-ups, a round of golf (without a cart!) or even a power walk with Fido mean you’ve done your good fitness deed for the day.

What if I don’t know what to do?
Team FitNice will be postinga brand new workout or activity each day right here.

Who can participate?
Anyone! There are no age or ability limitations at all. Whatever your level of fitness, this is a great way to continue moving forward on your journey.

How much does it cost?
$0! Streak in September is about challenging yourself to get stronger because you want to succeed, not because you paid for it.

Is there a winner?
Everyone who participates is a winner.  Attempting to Streak in September is a major commitment to your healthy future and you should be proud to give it a try.

What are the rules?
There’s only one.
You’ll have to Tweet or Comment each day and brag about what you’ve accomplished with

Streak in SeptemberWe can’t wait to see what you get done this month.  Share your goals with us below, with a Tweet or with a Facebook comment.

Streak in September Workouts 2014

Here are your 2014 Streak in September Workouts!  A source of ideas for workouts, these aren’t required.  This list is full of suggestions for when you want to try something new.Streak in SeptemberDay 1:  Run 3 miles.  Run fast, run slow, jog, skip, bear crawl or walk.  All you need to do is cover three miles under your own power without any equipment.
Day 2:  Warm up for 10 minutes.  Complete one round for time:  50 x jumping jacks, air squats, push-ups, sit-ups, superman.
Day 3:  Warm up for 10 minutes.  Complete 5 rounds for time:  20 walking lunges, backwards run to starting point, 15 leg lifts, 10 jump squats.
Day 4:  Warm up for 10 minutes. 10, 9, 8…2, 1 of burpees and weighted sit-ups(20/15).
Day 5:  Take a yoga class or do home practice for 45 minutes.
Day 6:  Road, mountain or beach cruiser bike 10 miles with your family and friends.
Day 7:  Recovery!  Do 25 jumping jacks and 25 push-ups then stretch, foam roll and relax!

Day 8:  Warm up for 10 minutes.  Tabata each exercise, no rest between rounds:  squats, burpees, push-ups, sit-ups.  Score is total number of reps.
Day 9:  Run, jog or walk 2 miles.
Day 10:  Take a power yoga or pilates class or practice at home for 45 minutes.
Day 11:  Warm up for 10 minutes then for time:  Complete 75 burpees.  Record time.
Day 12:  Warm up for 10 minutes.  Complete 30 minutes of cycling intervals, 2 minutes on, 1 minute off.
Day 13:  Warm up for 10 minutes.  Challenge your core with one 60 second side plank on each side and finish with one max time front plank hold.
Day 14:  Recovery!  Take a 20 minute walk with your family, friends, dog or just the fresh air.  Stretch when you’re all finished.

Day 15:  Warm up for 10 minutes.  Complete 7 rounds for time:  15 jump squats, 10 diamond push-ups, 10 leg lifts, 5 burpees.
Day 16:  Yoga or pilates.  Take a class or complete 45 minutes of home practice.Day 17:  Run, jog, walk, skip or bear crawl 3 miles.
Day 18:  Warm up for 10 minutes, including hip mobility drills.  Complete for time:  100 walking lunges, 100 push-ups, 100 sit-ups, 100 superman
Day 19:  Recover from yesterday with the week’s second dose of yoga, pilates or serious stretching.
Day 20:  Hills!  Find a hill and make friends with it.  Make sure it is at least 50 meter climb at more than a 15% grade.  Complete 10 hill sprints with 60 seconds rest between.
Day 21:  Recovery.  Take it easy today with a 20 minute bike ride or walk then lots of stretching.

Day 22:  Run, jog or walk 3 miles.
Day 23:  Warm up for 10 minutes.  Complete 4 rounds of 50M sprint, 25 air squats, 20 walking lunges, 15 diamond push-ups, 10 v-ups.  Cool down with 10 minutes of stretching and foam rolling.
Day 24:  Try something new!  Find a fitness class you’d like to try or give working out barefoot a chance.
Day 25:  Warm up for 10 minutes.  Complete as many rounds as possible in 20 minutes of 15 jump squats, 10 push-ups, 15 sit-ups.
Day 26:  Head into the weekend with a big stretch.  Practice yoga or pilates for 45 minutes.
Day 27:  Give back.  Spend a few hours on your feet volunteering at a local race.
Day 28:  Recovery!  Grab the family and head out to the trails for changing leaves and a 30 minute walk.

Day 29:  Run, jog or walk 3 miles with 2 x 1 minute intervals each mile.
Day 30:  Celebrate!  Complete one max hold plank for time then relax and enjoy your accomplishment.