Tuesday, December 29, 2015

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!"

DateSeated CrunchesDesk PushupsSquatsBicep CurlsCompletedCardio
Day 11051010  
Day 21051010  
Day 31051010  
Day 41051010  
Day 51051010  
Day 61051010  
Day 7Rest DayRest DayRest DayRest DayRest DayRest Day
Day 815101515  
Day 915101515  
Day 1015101515  
Day 1115101515  
Day 1215101515  
Day 1315101515  
Day 14Rest DayRest DayRest DayRest DayRest DayRest Day
Day 1520152020  
Day 1620152020  
Day 1720152020  
Day 1820152020  
Day 1920152020  
Day 2020152020  
Day 21Rest DayRest DayRest DayRest DayRest DayRest Day
Day 2225202525  
Day 2325202525  
Day 2425202525  
Day 2525202525  
Day 2625202525  
Day 2725202525  
Day 28Congrats!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

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