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, or 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 2: Complete 40 good mornings every day.
Week 1: Complete 5,000 steps every day.
Previous Challenge: In the past 4 weeks, you completed a total of 560 minutes of power walking, 630 pause squats, 840 single-arm rows, and 210 plank shoulder taps.
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Week 2: Plant your feet around hip-width apart with your hands near your ears and elbows flared out. Maintain good posture, brace your core and drive your hips backwards hinging your upper-body forward until you feel a good stretch in your glutes and hamstrings, then return to the starting position. Perform 1 set of 40 repetitions 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 good mornings.
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 5,000 steps every day. If you're unable to complete 5,000 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 35,000 steps. 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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