December is the new January. Don’t place your goals on hold.
What a crazy year!!! Let’s end it on a positive note by staying active. Don’t wait until January 1st to initiate your New Year’s resolution for exercise. Begin now! Fifteen minutes devoted to exercise each day will help you through this busy end-of-the-year season. And if you ‘launch’ your New Year’s resolution for exercise now, you will hit the ground running (literally) on January 1. We all know the benefits of exercise can be enormous keeping you healthy and strong. Regular exercise is life changing.
It’s all fun and games until your pants don’t fit!
Our Holiday Challenge is designed to be fun and energizing. It combines intervals of cardio (aerobic) activity interspersed with several rounds of strength-based exercises that can be performed both indoors and outdoors.
Holiday Challenge 2020
I. WARM UP
Perform ~60 seconds (secs) of the following three exercises:
- Arm circles both forward and backwards
- Running on the spot
- Jumping jacks or star jumps
II. MAIN SET
Complete a 5-10 minute aerobic activity (CARDIO) followed by 6 STRENGTH BUILIDNG exercises, and then repeat this for a total of two rounds.
CARDIO
Run or fast walk for 5-10 minutes. For example, choose a street block to run or walk around, or cycle on a stationary bike.
STRENGTH BUILDING
-
- 10-20 Sit ups (rotation sit-ups for greater challenge)
- 10-20 Lunges (or mini lunges)
- 10-20 Pushups (or from knees or wall)
- 10-20 Bridges (or mini bridges)
- 30-60 secs Plank (or from knees)
- 10-20 Air squats (or mini air squats)
Extra 2020 Bonus for the Very Motivated
After the second round of exercises: Do as many burpees as possible in 60 seconds! GO!
Modify the main set based on your fitness level by increasing or decreasing the number of sets and/or repetitions in each exercise.
III. STRETCH
Complete the workout with stretches including quads, glutes and arms.
Merry FITMAS from SimpliMove.Health!
Next week we will roll out our New Year’s Challenge. Also, explore one of our earlier SimpliMove.health exercise challenges below:
Challenge 1 7-Day strength-based exercises
Challenge 2 7-Day strength-based exercises
Challenge 3 6 Week aerobic exercise – running
Challenge 4 6 Week aerobic exercise – walking
Challenge 5 7-Day strength-based exercises
Challenge 6 7-Day strength-based exercises
Challenge 7 7-Day strength-based exercises
Challenge 8 7-Day strength and aerobic exercises
Keep yourself accountable
Buddy up with a friend and text your friend when you have completed your exercises without breaking the seven-day streak! Send them an “accomplishment emoji”! Day 1 ?; Day 2 ?….
When you have completed the Simpli Move Health 7-Day Exercise Challenge 7, share your achievement with us on Facebook group.