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2021 was a Challenging year, let's start 2022 with a fresh beginning

The Backbone Dry January  Fitness Challenge

Welcome to the Backbone Dry January Fitness Challenge!

Before you get started with your workouts watch the video below...

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YOUR TRAINING PROGRAMME

Download your personal training logs for your training programmes below.

 

Your programme contains two workouts that you will follow for the duration of the challenge, and the programme on the right contains work

Note: While you can view your excel training programme on a smartphone, you'll need to download it on your laptop or tablet

TAKE A LOOK AT THE WORKOUT VIDEOS BELOW

let's get warmed up!

Your warm up protocol...

Here's your warm-up protocol; watch the demo video if you're unsure of any of the exercises:

  • Bird Dogs with a 5 second hold - 5 reps each side

  • Plank with a 30 second hold

  • Side Plank with a 15 second hold on each side

  • World's Greatest Stretch - 5 reps each side

  • Band Pull Apart - 15 reps

  • Band Windmill - 15 reps

  • Band Row - 15 reps

WORKOUT A

You can find videos below that give you step-by-step guidance on how to do each exercise with resistance bands and with dumbbells.

Don't forget that beginners should start with 10 repetitions, intermediates should start with 15 reps and those already at any advanced level can start with 20 reps.

WORKOUT A - Squat with Band
00:40
WORKOUT A: Bentover Row with Band
01:09
WORKOUT A: Reverse Lunge with Band
00:46
WORKOUT A: Press Up
01:06