Handsome’s Forty-One Day Apocalyptic Badass Workout

Each exercise works out areas important to those who play roller derby and will make you a stronger derby badass. Perform one exercise per day. Add the challenge of the day to your current workout routine or if you are it can be done on its own. Never hyperextend your knees and/or elbows during exercise. Always consult a medical professional before beginning any workout or exercise regimen. If you experience unusual pain - STOP! Do not get hurt, get strong!  Do as much as you can. Believe in your abilities, you CAN DO THIS! If there is an exercise you can’t do because of an injury or physical disability substitute it with 300 crunches or 50 push ups.

Day 1. Wall sits – 90degrees hips and knees. Knees together, feet together, hands at your side. At least 10 one minute wall sets. Rest 30 seconds between. Target = Quads and booty

Day 2. Bent leg lifts (lying on your side) leg up to your side- Two sets of 100 reps. Target = Adductors, lateral oblique

Day 3. Lunges – Down knee/ hips/ shoulders align. Stay straight (don’t lean forward) use both legs up and down slowly. At least 80 lunges. Target = Quads and booty

Day 4. Crunches – (lying flat) at least 300 up to 1200 per day. Target = Core/abdominals

Day 5. Skipping – Knees high, high arm swing. Get outside and skip like a kid for 30minutes. Target= endurance/ cardio

Day 6. Bent leg lifts (on your back) alternate legs. Leg up to 80 degrees. Two sets of 100 reps. Target = Hip flexors

Day 7. Side squat – legs wide, one leg remains straight. Alternating. At least 40 each leg, repeat 2X. Target = Quads, booty, calves

Day 8. Straight leg lifts (lying on your side) leg up to your side. Two sets of 100 reps each leg. Target = Adductors, lateral oblique

Day 9. Straight leg lifts (standing) leg up in front. Four sets of 100 reps each leg. Target = Hip flexors/ balance

Day 10. 45 degree crunches – Hands under booty to stabilize, legs at 45 degrees. Two sets of 100. Target= Abs, lateral oblique, hip flexors

Day 11. 10,20,30,40,50,100- 10 toe raises. 20 sets of monkey swings (4 reps per set). 30 lunges. 40 squats. 50 skydivers, 100 crunches. Target= Calves, quads, booty, back, abs

Day 12. Straight leg lifts (on your back) leg up to 80degrees– Two sets of 100 reps. Target = Hip flexors

Day 13. Push ups – (hands and toes) at least 40 per day, at least 10 at a time.  Target = Pectorals, triceps, deltoid

Day 14. Squats- Hips as low as knees. Knees behind toes (do not lean forward). – Two sets of at least 50,. Target = Quads, booty, calves

Day 15. Figure Skater (up on one leg, bend at waist and and extend other leg so leg and back are parallel to ground) - hold 1 min then pump up the extended leg for a count of 50. Repeat 4X. You can use a wall or chair to stabilize yourself. Target = Lower back, booty

Day 16. Derby Position – 90degrees hips, bend knees, shoulders back, head straight ahead. Shoulders/ knees/ toes stay aligned - hold 2 min. rest 1 min. repeat 6X. Target = Quads, booty, calves

Day 17. Fast feet – Derby pose, up on your toes, feet up and down rapidly, feet come off the floor. Perform this for 2 minutes, rest 2 minutes, repeat 5X  Target= Legs/ endurance

Day 18. Monkey swings – Stand in derby position with arms hanging down. As you drop your but down between 90 and 120 degrees swing one arm forward and one arm back. Repeat. 4 reps of but drops and arm swings = a count of 1 set. Do 50 sets. Target = Quads, booty, calves

Day 19. Reaching crunches – Alternate between left and right leg at 45degrees, other foot on the floor with thigh at 45 degrees. Extend arms and crunch reaching toward the toes 4X, switch, repeat 100X Target= Abs, lateral oblique, hip flexors

Day 20. Fire-hydrants - From hands and knees- keep knee bent, lift leg out to the side and back down. Repeat 50x 2 sets each leg. Target = Lower back, hip flexors, quads, hamstring, booty

Day 21. Skydivers – Lay on floor, belly down, with legs bent leg 45 degrees at the knee, arms out in front bent a bit at elbow. At the same time lift arms and knees off the ground then place back down. Keep abs engaged. Repeat  X200. Target= back, abs, hamstring and booty.

Day 22. Side Leaps – From derby stance, side to side, one leg pushes. Don't swing your leg.   X100. Target= quads, adductors and booty.

Day 23. Scissor crunches – Scissor between 10degrees and 45degrees alternating with each crunch X300. This is an advanced crunch. If you are unable to do this substitute with another crunch. Target= Abs, lateral oblique, hip flexors

Day 24. Cross Leaps - Derby pose, left leg pushes toward right as legs cross land on right foot and return to Derby pose. X160. Alternate to the left and right. Pushing leg crossed behind. Target = Abductors, quads, balance, and groin.

Day 25. Skipping – Knees high, high arm swing. Skip like a kid for 30minutes. Target= endurance/ cardio

Day 26. Push ups – (hands and toes) at least 40 per day, at least 10 at a time. Pause on the downside for a 3 count at 5 and 10. Target = Pectorals, triceps, deltoid

Day 27. Sk8s to the Sky crunches – Legs straight, feet next to each other.  X300-1,200. Target= Abs, hip flexors

Day 28. B.A.B. Special Forces Outriggers - On one knee, toe firmly on the floor, other leg out to the side. (Like doing shoot the duck on skates but with leg out to side rather than in front). Arms crossed in front of chest. Bring down booty to heel, (torso stays straight over booty) and back up. X20 each side. X2 sets. Target= quads and booty. This is an advanced challenge. If you can’t do this challenge substitute with 300 crunches or 50 push ups.

Day 29. 10,20,30,40,50,100- 10 toe raises. 20 sets of monkey swings. 30 lunges. 40 squats. 50 skydivers, 100 crunches. Target= Calves, quads, booty, back, core

Day 30. Squat-thrust – Stand, reach down with bent legs, hands on floor, thrust legs out to plank pose. Pull legs back in, jump up raising hands high, land softly. Repeat.  150X  Target= Legs/ endurance

Day 31. Crunches – (lying flat) at least 600 up to 1200. Target = Core/ abdominals

Day 32. Jumping squats – From a crouch position, shoulders back, head high, arms crossed in front of chest. Thrust upward using your legs. Land softly, absorbing right back to the squat position. X25, stretch, repeat X4. Target= Legs, lower back.

Day 33. 45 degrees legs – Lying on your back, start flat and lift your legs to a 45degree angle, hold for 8count, lower legs gently and controlled, repeat 50X Target=Lower abs, hip flexors  

Day 34. Hops - From a crouch position, shoulders back, head high, arms bent at your side. Push evenly with flat feet swinging your bent arms forward and up as you extend your legs. Immediately, and in the same motion pull your knees up under your shoulders and your heels kick your booty. Your hips stay bent and your feet come down to meet the floor landing softly, absorbing shock, with knees and hips bent and the 3 points of balance in check. Repeat this action 25x, rest, twice per day. Focus on the form. Target= Quads, Stability

Day 35. Fast feet – Derby pose, up on your toes, feet up and down rapidly, feet come off the floor. Perform this for 2 minutes, rest 2 minutes, repeat 5X  Target= Legs/ endurance

Day 36. Push ups – (hands and toes) at least 40 per day, at least 10 at a time. Pause on the downside for a 5 count at 5 and 10. Target = Pectorals, triceps, deltoid

Day 37. 45 degrees crunches – Hands under booty to stabilize, legs at 45 degrees. Three sets of 100. Target= Abs, lateral oblique, hip flexors

Day 38. Ham rollers– Skates on, on a hard surface. From a seated position with your hands slightly behind you, on the floor, thumbs forward. Lift your booty off the floor so your hips are high. Roll your skates straight out in front and roll back under you, keeping your hips high. Repeat 50X. Target= Hamstring, lower back and booty

Day 39. Bent leg lifts (standing)-  Lift up leg waist high, bend at knee. Balance and hold for 1 minute. Then while still balancing do 100 reps of touching knee with opposite elbow (standing crunch). Do each side 4X. Target = Abs, core, hip flexors/ balance

Day 40. Planks - 1 min. plank on toes and elbows, 1min plank on toes and hands, 1 min. plank on knees and elbows, 1min plank on knees and hands.  Rest 1min. Repeat 5X Target= Abs, stability

Day 41. Half Gandhi – Zombie pose standing with arms extended out in front of you. Shoulders back head straight looking forward. Stand on one leg and lift other foot up and place over knee like a seated leg cross. Squat to 120degree bend at the knee. Slowly rise to your toe. 10X each leg, repeat twice. Target= Balance, ankle, quad, stability. This is a VERY ADVANCED challenge. If you are unable to do it substitute with 600-1,200 crunches or 100 push ups.

This challenge was created by Handsome, the founder and beloved coach of the Aloha City Rollers roller derby league. You can join 41 Day Apocalyptic Workout Challenge fan page on Facebook at www.facebook.com/41DayApocalypticWorkout
where you will find the challenges listed by day, feedback from people doing the challenge, and further explanation of how some of the exercises are performed, and photos of each exercise.
You can contact Handsome directly on Facebook or by email at Handsome@alohacityrollers.com .