Stay current with our activated fitness challenges that get progressively harder over a 4-week period. The goal is to complete a simple, movement-based activity every day and reach the challenge goal by the end of the week. 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. At the beginning of every 4-week challenge we'll share a new way to promote better weight management using different methods and strategies. Take a look at the coaching notes below for more information.
Week 4: Complete 40 flutter kicks every day.
Week 3: Complete 30 t-spine rotations every day.
Week 2: Complete 40 kickstand hip hinges every day.
Week 1: Complete a 20-minute walk every day.
Previous Challenge: In the past 4 weeks, you completed a total of 42 miles of walking, 630 lateral lunges, 420 plank rows, and 350 heel touches.
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Week 4: Lie down on your back on a soft surface or mat with legs extended and arms at your sides. Keep your palms facing down, engage your core and lift your head, neck, and shoulders several inches off the ground. Alternate lifting each of your legs slightly in a swift but controlled back and forth motion without touching the ground. Lower your legs, along with your head, neck, and shoulders, then return to the starting position. Perform 1 set of 40 repetitions with limited rest periods. You can also perform 4 sets of 10 repetitions with limited rest periods, or 5 sets of 8 repetitions with limited rest periods. By the end of the week you'll have completed a total of 280 flutter kicks.
Week 3: Get down on the floor on your hands, knees and toes and plant one hand directly under your shoulder and the other hand slightly resting behind the head. Brace your core and rotate just your thoracic spine or mid-back and allow your chest to face the ceiling as much as possible without moving your hips, then return to the starting position. Perform 1 set of 30 repetitions (15 repetitions per side) with limited rest periods. You can also perform 3 sets of 10 repetitions (5 repetitions per side) with limited rest periods, or 5 sets of 6 repetitions (3 repetitions per side) with limited rest periods. By the end of the week you'll have completed a total of 210 t-spine rotations.
Week 2: Plant your feet around hip-width apart with one foot slightly behind the other and and heel raised, maintain good posture, brace your core and drive your hips backwards hinging your upper-body forward. Allow your palms to slide down or in between your legs until you feel a good stretch in your glutes and hamstrings, then return to the starting position. Perform 1 set of 40 repetitions (20 repetitions per leg) with limited rest periods. You can also perform 2 sets of 20 repetitions (10 repetitions per leg) with limited rest periods, or 4 sets of 10 repetitions (5 repetitions per leg) with limited rest periods. By the end of the week you'll have completed a total of 280 kickstand hip hinges.
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 20-minute power walk every day. If you're unable to complete a 20-minute power walk 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 140 minutes of power walking. Reminder: Now is a good time to take before and after pictures.
1. Alternating World's Greatest Stretch: 10 repetitions
2. Alternating Bird Dog: 10 repetitions
3. Squat: 10 repetitions
4. Hinge: 10 repetitions
5. Jumping Jack: 10 repetitions
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