How are you challenging yourself today?
This week?
This month?
This year?
Pick a daily, weekly, monthly, and annual challenge from the ideas below and go for it!
Daily Challenges
Pick at least one activity http://jobitel.com/ from the list on the right. You can do the same challenge(s) every day or mix them up – it’s your choice. The only thing that matters is that you give 100% effort!
Walk down a street you have never walked down before
Do a 15-minute dumbbell workout
Try a 15-minute HIIT (High Intensity Interval Training) workout
Do three sets of squats, 10-20 repetitions per set
Do 15-20 pushups (bent or straight arm)
Research local fitness classes
Buy a day pass for a gym or rec center and try it out firsthand
Take a walk or exercise with a friend
Do 30 minutes of yoga and/or stretching
Put together a workout playlist
Find a new workout video on YouTube
Beat your personal best time for walking or running 1 mile
Sign up for a Couch-to-5K program
Find a local 5K walk/run and sign up (it’s even better if you sign up with someone)
Hike up to the Pagoda (take photos when you get there and be sure to tag #beboldtakecharge!)
Set a new personal record for number of steps taken in one day
Play outside with your kids (they might even let you win once or twice!)
No dog? Offer to walk the neighbor’s!
Ask a young person to show you how to throw a baseball, kick a soccer ball, or teach you some dance moves
Weekly Challenges
Pick at least one activity from the list on the right. Try to stay on track with the challenge for a week. Try a different challenge each week, or stick with the same one – it’s your choice!
Walk at least 5 days out of 7
Walk at least three miles in total
Do body weight exercises (pushups, squats, lunges etc) 4 days out of 7
Complete at least 2 HIIT workouts (Note: Take at least one day off between HIIT workouts)
Exercise with a partner at least twice
Set a new weekly record for number of steps taken
Try two ways to http://xjobs.org/ exercise that you’ve never tried before
Do more pushups/squats/other bodyweight repetitions than you did last week
Monthly Challenges
Pick at least one activity from the list on the right. Try to stay on track with the challenge for 30 days. If you see great changes, try going for another 30 days.
Walk 25 days out of 30
Do body weight training (pushups, squats, lunges etc) 25 days out of 30
Walk at least 20 miles
Complete at least 8 HIIT workouts (Note: Take at least one day off between HIIT workouts)
Take at least two hikes on trails – don’t forget your bug spray!
Yearly Challenges
What do you hope to accomplish this year? Pick at least one activity from the list on the right. Keep track of your progress and have fun reaching your goals!
Lose weight around your midsection
Gain upper body strength
Be able to do 25 straight-arm pushups
Be able to hold a plank for at least 60 seconds (beginner) or two minutes (experienced)
Increase your stamina
Be able to walk/run a 5K
Cut 5 minutes off your 5K or 10K best time (for more experienced runners)
Walk or hike a total of 500+ miles
Complete at least three 30-day challenges online
Take at least six hikes (preferably in new places you have never seen before)
