Stay current with our weekly fitness challenges that get progressively harder over a 4-week period. The goal is to complete a simple, movement-based activity every day. For increased physical activity, repeat these challenges weekly until the entire 4-week period is over. That means by week 4 you'll be completing all 4 challenges every day. Please work at your own pace and if necessary contact a doctor before becoming more physically active.
Week 2: Complete 40 reverse lunges every day.
Week 1: Complete 4,000 steps every day.
Previous Challenge: In the past 4 weeks, you completed a total of 420 minutes of power walking, 630 glute bridges, 560 overhead presses, and 700 mountain climbers.
Week 2: Plant your feet around shoulder-width apart, maintain good posture and brace your core. Take a large step backward with your right foot keeping your heel off the ground, lower both knees until your rear knee is down to within 1-2 inches off the floor, drive up through your right foot, left heal and entire foot, then return to the starting position. Your front knee should not travel too far over your foot and may require a larger step backward. You can also use a chair or railing for support. Perform 1 set of 40 repetitions (20 repetitions per leg) with limited rest periods. You can also perform 2 sets of 20 repetitions with limited rest periods, or 4 sets of 10 repetitions with limited rest periods. By the end of the week you'll have completed a total of 280 reverse lunges.
Week 1: Keep your eyes forward and alert, maintain good posture, and gently swing your arms so the opposite arm and leg are advancing at the same time. Perform a 4,000 steps every day. If you're unable to complete a 4,000 steps outside, stair walking and joint-friendly cardio equipment are great alternatives, too. You can also alternate between regular walking and power walking, or direct power walking. By the end of the week you'll have completed a total of 28,000 steps. Reminder: Now is a good time to take before and after pictures.
6 Minute Warm-Up
1. Foam Roll: 30 seconds if tools are available.
2. Hip Flexor Stretch: 30 seconds each side.
3. Bird Dog: 10 repetitions each side.
4. Bodyweight Squat and Hinge: 10 repetitions of each movement.
5. Banded Face Pull and Pull-Apart: 10 repetitions of each movement.
6. Jumping Jacks: 10 repetitions.
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