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Fresh Start Fitness Challenge: Movement & Motivation for January 2021
Join us each day in January for a motivational quote or activity, and a workout that builds on itself each week.
Exercises include:
Jumping Jacks
Planks
Push-ups
Squats
High Knees
*Please do what your body feels comfortable with and modify as necessary
January 1-7
Complete 8 reps of each exercise per day: jumping jacks, planks, push-ups, squats, high knees
1/1 - You've got this!
1/2 - Do something you KNOW you'll rock today.
1/3 - Write down your specific goal.
1/4 - List 3 reasons WHY you want to achieve it.
1/5 - Start small, really small.
1/6 - You can do anything for 5 minutes.
1/7 - Focus.
January 8-14
Complete 10 reps of each exercise per day: jumping jacks, planks, push-ups, squats, high knees
1/8 - Find the source of honest feedback.
1/9 - Believe that you'll succeed.
1/10 - Make today count.
1/11 - Add just a 1/4 of a mile or 2 reps to your workout.
1/12 - Just commit for 30 days.
1/13 - Focus on progress not perfection.
1/14 - Schedule "YOU" time first thing in the morning.
January 15-21
Complete 12 reps of each exercise per day: jumping jacks, planks, push-ups, squats, high knees
1/15 - Visualize success everyday.
1/16 - Think about the benefits not the difficulties.
1/17 - Reward your efforts.
1/18 - Try something totally new today.
1/19 - Tell people what you'll accomplish.
1/20 - Remember: There's an ebb and flow to motivation.
1/21 - Having trouble? Ask for help.
January 22-28
Complete 15 reps of each exercise per day: jumping jacks, planks, push-ups, squats, high knees
1/22 - Don't be afraid to scale back.
1/23 - Read a blog or book about your goal.
1/24 - You are stronger every day. Keep going.
1/25 - Wake up and empty your thoughts on to paper.
1/26 - Forget the urgent thing, focus on the important thing.
1/27 - Find a virtual workout buddy - or somebody that will hold you accountable.
1/28 - Say to yourself what you would say to motivate a friend.
January 29-31
Complete 18 reps of each exercise per day: jumping jacks, planks, push-ups, squats, high knees
1/29 - Do something that scares you.
1/30 - Try a food that you’ve never tried before.
1/31 - Breathe in. Pause. Breath out. Repeat.
For the Love of Health February Fitness Challenge: February 1-28, 2021
Join us each day in February for a workout challenge item from one of our CHF instructors or Medical Exercises Specialists!
*Please do what your body feels comfortable with and modify as necessary
Exercises include:
February 1 Stephanie Sutton: 1-minute plank hold
February 2 Sue Lehman: Bridge - lift and lower hips 3x and hold 30 seconds
February 3 Cheryl Mansfield: 10-15 squats
February 4 Sandie Omar-Amrani: 1-minute arm circles (30 seconds each direction)
February 5 Lilly Murphy: Skaters for 35 seconds rest 15 seconds, repeat 4x
February 6 Lois Schunk: 2-minute bicycle abs
February 7 Carrie Kerster: Running in place for 1 minute (alternative: high knees for 1 minute)
February 8 Jason Bautista: 30 mountain climbers
February 9 Charlotte Rowley: 4 sets of 15 jumping jacks
February 10 Brian Fuentes: 10 Burpees
February 11 Tanya Rutter: Standing on one leg for 30-seconds
February 12 Derick Malit: 20 Russian Twists
February 13 Annelise Tripp: Single leg balance with eyes closed, 15 seconds (be near something to grab onto just in case)
February 14 Manuela Schraner: 15 lunges
February 15 Carrie Kerster: Be still and breathe for 2-4 minutes
February 16 Jason Bautista: Boxing Challenge: 60 second punches, 60 seconds alternating front kicks
February 17 Charlotte Rowley: 3 sets of 5 push-ups
February 18 Brian Fuentes: Self Massage with Tennis Ball for 10 minutes
February 19 Debbie Teel: Stretch for 20 minutes - total body
February 20 Derick Malit: 15 Bicep Curls
February 21 Tanya Rutter: Wall squats, 10-15 reps in 1 minute
February 22 Annelise Tripp: Side plank, 30-60 seconds, 2 sets
February 23 Manuela Schraner: 10-15 front and lateral raises
February 24 Stephen Dilag: Bird Dog, 10 reps
February 25 Bobbie Hendrickson: Lying Leg Extension, 15 reps
February 26 Bobbi Grimm: Repeaters - 20-30 each leg
February 27 Lilly Murphy: Pop squats for 35 seconds rest 15 seconds, repeat 4x
February 28 Lisa Larson: Cat-Cow Spinal Flow (on all 4's or seated in a chair) connecting movement to rhythm of breath to increase circulation and reduce stress
BONUS ITEMS:
Carrie Bravick: Hitchhiker mudra and thoracic backbend
Nahid Mohammidfar: Clams (both sides) 1 minute
