28 Day Fitness Challenge and a Dare!

We wish everyone a happy and healthy New Year! To jump start the "healthy" part of the New Year we are challenging everyone to participate in a 28 day fitness program that can be done during a break at work (wink, wink) or at home. If you are wondering why we chose 28 days it is because studies show that it takes a person 27 days to form a new habit, so for good measure we threw in an extra day.

For this challenge we brought back some of our favorite exercises from past posts. These exercises target arms, legs and abdominal muscles. The chart below lists your challenge (you can print the chart to keep track of all your activity by highlighting it and right clicking for the print option). You can find the instructions for each exercise by clicking on the links below the chart.

Now for the dare. We dare you to move! Get up from your chair. Walk a lap around the building where you work. Get a drink of water from the water cooler. Walk a flight of stairs. Use your legs instead of email to deliver a message to a co-worker. You get the idea. The last column on the chart is for you to indicate that you completed the movement dare for the day. Remember, "sitting is the new smoking!"

Date	Seated Crunches	Desk Pushups	Squats	Bicep Curls	Completed	Cardio
Day 1	10	5	10	10
Day 2	10	5	10	10
Day 3	10	5	10	10
Day 4	10	5	10	10
Day 5	10	5	10	10
Day 6	10	5	10	10
Day 7	Rest Day	Rest Day	Rest Day	Rest Day	Rest Day	Rest Day
Day 8	15	10	15	15
Day 9	15	10	15	15
Day 10	15	10	15	15
Day 11	15	10	15	15
Day 12	15	10	15	15
Day 13	15	10	15	15
Day 14	Rest Day	Rest Day	Rest Day	Rest Day	Rest Day	Rest Day
Day 15	20	15	20	20
Day 16	20	15	20	20
Day 17	20	15	20	20
Day 18	20	15	20	20
Day 19	20	15	20	20
Day 20	20	15	20	20
Day 21	Rest Day	Rest Day	Rest Day	Rest Day	Rest Day	Rest Day
Day 22	25	20	25	25
Day 23	25	20	25	25
Day 24	25	20	25	25
Day 25	25	20	25	25
Day 26	25	20	25	25
Day 27	25	20	25	25
Day 28	Congrats!	Congrats!	Congrats!	Congrats!	Congrats!	Congrats!

Here are the links to the exercises:
Seated Crunch
Desk Pushups (This is on the same post as the seated crunch. Scroll down on the page.)
Squats
Bicep Curls