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30-Day Fitness Challenge Checklist

Day Fourteen

Date_____________________

Active Challenge:
Sit on an exercise ball for at least 5-10 minutes today.

 _______ YES  _______ NO

Exercise Challenge:
Part one: Do at least 20 minutes of medium-high intensity cardio exercise, alternating 3 minutes of medium-intensity cardio with 1 minute of high intensity cardio.
Part two:  Perform 1-3 sets of 12-16 reps of the following upper body exercises:

  • Pushups
  • Chest Press
  • Back Extension on the Ball
  • Lat Pull with Bands
  • Seated Overhead Press
  • Tricep Extension w/ Bands
  • Bicep Curls

Or, other moves from the Upper Body Progression Workout.

_______ YES  _______ NO

Flexibility Challenges:
At least 5 Minutes of Stretching after cardio

_______ YES  _______ NO

Complete the Seated Stretching Routine
Or the following stretches:

 _______ YES  _______ NO

Nutritional Challenge:
Change your eating habits for one day.

 _______ YES  _______ NO

Mind/Body Challenge:
One-minute meditation.

 _______ YES  _______ NO
Record your workouts and meals in your journal _______ YES  _______ NO

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:

 

If you did complete all the assignments, write down what you found the most challenging and why:

 

List any other tasks you'd like to accomplish in addition to or instead of the challenges listed above:

______________________________ _______ YES  _______ NO
______________________________ _______ YES  _______ NO
______________________________ _______ YES  _______ NO
______________________________ _______ YES  _______ NO
______________________________ _______ YES  _______ NO
______________________________ _______ YES  _______ NO

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Exercise
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