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Fired-Up February Fitness Challenge

A powerful path to relaunching your fitness and wellness routine.

Welcome to the Fired-Up February Fitness Challenge!

Now is the time to commit to your strength, your fitness, and a new season of health, optimism, and confidence!

In support of YOU, our PJCC Fitness community, we designed this challenge as a powerful path to relaunching your fitness and wellness routine.

No matter where you’re at today, we know that you have it in you to succeed… and through this challenge, we’re here to help and guide you along the way!

What You Can Expect

For the Challenge, we’re providing:

  • A special weekly video message from Vicki or Christian to provide focus for your week
  • A daily exercise that’s perfect for welcoming yourself back into a fitness routine or incorporating into your existing regimen
  • Reflection questions that help you build up a positive fitness & wellness mindset and set you up for success

All the exercises can be comfortably completed at home, and most require no added fitness equipment. (No equipment? No worries! We’ll suggest items you likely have around the house.)

We know you can do this… Join in, get motivated, get strong!

Give Your Efforts a Boost!

If you’re looking for added support… we’re here for you with Personal Training and Small-Group Training options, both virtual and outdoors at the Center. As an added incentive, we’re offering specially priced FIT 5-Packs ($350 for five 60-minute sessions) to active Center Members who are also first-time training clients. Make your purchase and get started today!

Workout Calendar

Download the Fired-Up February Fitness Challenge Calendar!

Weekly Workouts & Reflection Questions

Week 1: Motivation & Commitment

Expand for Week 1 Content

Videos

Week 1 Kick-Off Video with Vicki McGrath

Day 1: Lunges and Skaters


Day 2: Bicep Curls


Day 3: Standing Front Raise


Day 4: Double-Leg and Single-Leg Squats


Day 5: Wall Squats


Day 6: Planks


Day 7: Downward Dog


Reflection Questions

Start Your Week:
1. Write down all your WHYs. WHY you desire fitness and wellness? (Dig deep! The more you understand and appreciate your own motivation, the more committed you will be.) Suggested format: I desire to feel/experience/gain/lose/be…

Commit to reading these WHYs out loud to yourself in the mirror each morning and night.

Weekly Self-Check-In:
1. After almost a week of following this challenge, how are your WHYs feeling to you? Are you getting comfortable with them… or are you discovering even more deeper “WHYs” beyond what you initially wrote down? How will you stay inspired and committed throughout the month?

Week 2: Goal Setting

Expand for Week 2 Content

Videos

Week 2 Kick-Off Video with Christian Luera

Day 8: Lunges Holding the Wall


Day 9: Modified Push-Ups


Day 10: Bench Dips


Day 11: Clamshells


Day 12: Plank Variations


Day 13: Romanian Deadlift, Lat Pull-Down, and Tricep Extension


Day 14: Core and Balance Challenge

Reflection Questions

Start Your Week:
1. Let’s get goaling! List one to three “micro goals” you’d like to establish for this fitness challenge. The more specific you can be, the better: “I will walk more” and “I will eat healthier” are both vague and therefore hard to measure; but “I will walk at least 6,000 steps every day this month“ and “I will eat at least five fruits and vegetables every day“ are both actionable and measurable, as well as time-bound.

2. Solidify your commitment to success! Once you’ve written down your goals, share them with a trusted family member or friend. And be sure to share how you will reward yourself in healthy ways when you attain your micro-goals.

Weekly Self-Check-In:
1. Review the goals you set on Monday. Be honest… did you work toward them this week? Anything you need to adjust? Do you want to add a goal, or replace one or more?

Week 3: Cultivating a Resilience Mindset

Expand for Week 3 Content

Videos

Week 3 Kick-Off Video with Vicki McGrath

Day 15: Forward Alternating Lunges, Squats, and Burpees

Day 16: Sword Pulls

Day 17: Bent-Leg Pushups

Day 18: Bird Dogs, Dead Bugs, and Wood Chops

Day 19: Half Turkish Get Ups

Day 20: Shoulder Presses, Front Raises, Side Raises, and Reverse Flys

Day 21: Spine Exercises

Reflection Questions

Start Your Week:
1. What negative self-talk do you repeat in your own mind? Write down some of those phrases—then write down the thought you’ll use to challenge it. (For example: if you tell yourself “I always fail at fitness efforts… what’s different this time?” change your script to say: “I can and will make progress in my fitness efforts, because my health is important and I deserve to be consistent and optimistic about my ability to succeed.”) Repeat these positive statements every day to yourself in the mirror, and use them to disconnect from the negative when it shows up throughout your day.

2. Solidify your commitment to success! Once you’ve written down your goals, share them with a trusted family member or friend. And be sure to share how you will reward yourself in healthy ways when you attain your micro-goals.

Weekly Self-Check-In:
1. Have you been repeating your positive self-talk statements every day? Are you sensing any change in your mindset? If so, great! If not, keep it up… it’ll come! You’ve got this!

As you work on your self-talk, remember to use language that feels motivating and honest. Speak to yourself the ways you would speak to someone you love deeply (your child, partner, parent, sibling, or dear friend).

Week 4: Follow-Through: Develop the Eye of the Tiger

Videos

Week 4 Kick-Off Video with Christian Luera

Day 22: Lunges

Day 23: Knee-Drive Lunges and Split Jumps

Day 24: Superman Pull and I-Y-T-A Pushup

Day 25: Planks

Day 26: Sumo Squats

Day 27: Atomic Push-Ups and Donkey Kicks

Day 28: Simple Stretches

Reflection Questions

Start Your Week:
1. Reflect on victory. How do you define victory for your increased fitness and wellness? Has your perception of victory changed during this Challenge?

2. How will you stretch yourself this week? (A few suggestions: walk 5-7 minutes farther; plank for 5-10 seconds longer; add 3-5 more pushups). What are new resilience statements you can add to motivate yourself toward goal victory?

Weekly Self-Check-In:
Get out a pen and paper, and write down three achievements you’ve had over the past month. These can be anything from increased energy, to improved flexibility, to a renewed commitment to a fitness routine… or something else!

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