Knoxville Weekend 30 Day Fitness Challenge

2018 is here and Knoxville Weekend wishes you a happy and healthy new year!

DeMarcus Mitchell from Gold's Gym is our personal trainer for the next 30 days! He's come up with moves you can do right from your living room to kick start your fitness resolutions!

Follow us on Facebook, Twitter and Instagram for a new workout move every day throughout the month. Here's to a new year and healthier you!

Squats

Proper form in body weight squats will help you prevent injury! This simple move is great for quads, hamstrings, and glutes.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Leg Chair Dips

Chair dips with a kick!

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Wall Sits

An easy move you can do in the office!

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Calf Raises

Grab a chair and work those calves!

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Decline Push Ups

Step up your push ups with a decline on your desk chair!

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Incline Push Ups

An amped up push up you can do right from your desk!

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Front Raises with Dumbbells

Target those shoulders and rotators with this simple weighted exercise. Be careful not to extend beyond parallel to keep away from muscle strain and injury.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Lunge

Make sure to keep your core tight and chest up for this exercise!

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

High Knees

Drive your knees up to a 90 degree angle and keep your foot flexed for high knees.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Plank

Brace yourself with your elbow and keep your body in a straight line then drive your hips up.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Bicep Curls

Try bicep curls with bands or dumbbells.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Back Flies

Arms down, back flat, head neutral. Bring your arms up, imagine squeezing an apple between your shoulder blades.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Push Ups

Make sure to keep your hands underneath your shoulder and glutes tight!

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Super Plank

A plank with a level change.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Mountain Climbers

Start in a plank position and move each foot forward and backward, picking up speed.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Shoulder Press

Bring band inside your body, elbow up, in the front right position. Keep your core tight and press band above your head.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Tricep Press

Bring your arm straight up, keeping your elbow vertical. Extend.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

In and Out Squats

Hop out into a squat and hop back into a regular stance.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Butt Kickers

Kick your heels to your butt.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Sit Ups

Keep your feet flat and sit straight up with your chest tall.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Lateral Raise Deltoids

Lift with your deltoids and keep your core tight.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Bent Over Row

Pull your elbows back towards the ceiling and push back down.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Lateral Lunge

Start with your feet shoulder width apart and step out into a lunge.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Band Resisted High Knees

Drive your knee up to about hip height and push it right back down.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Hollow Body

Legs straight, back flat and lift! Focus on pushing your back into the floor.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Lateral Pull Down

Step back into a lunge with your knee underneath your hips and above your ankle. Put arm up and pull down squeezing your lats.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

High Pull

Pull your hands in front of your body while keeping your core tight and chest up tall.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Chair Dips

Make sure to place your hands at the end of the chair.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Band Walking

You can walk side to side or back and forth.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

Alternating V Ups

Take your opposite hand to your opposite foot.

For beginners use the “TABATA” method. Start with 20 seconds of activity, rest for 10 seconds and do another 20 seconds of activity. Repeat eight times.

If you’re looking to take your workout up a notch try the “AMRAP” (As Many Reps As Possible) method.

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