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30-Day Fitness Challenge Checklist

Day Twenty

Date_____________________

Active Challenge:  Avoid all escalators, elevators, moving walkways, etc. all day.

_______ YES  _______ NO

Exercise Challenge:  Complete the following interval workout with any activity of your choice.

  1. 5-10 minute warm up
  2. 30 seconds: Increase the intensity (speed, incline or both)- Level 8 or 9 on the Perceived Exertion Chart.
  3. 1 minute: Lower the intensity - Level 4 or 5
  4. Repeat 6 times 
  5. 3 minutes: Exercise at a medium pace (Level 5-6)
  6. 1 minute: Increase the intensity (speed, incline or both)- Level 7-8
  7. 1 minute: Lower the intensity back down to a Level 4 or 5
  8. Repeat 6 times
  9. 3 minutes: Exercise at a medium pace (Level 5-6)
  10. Cool down for 3-5 minutes

OR, choose from any of these Interval Workouts.

_______ YES  _______ NO

Flexibility Challenges: Part 1: Stretch for at least 5 minutes after your cardio workout with either this Lower Body Flexibility Workout or this Total Body Stretch

Part 2: Do at least 5 (or more) reps of the following yoga exercises anytime throughout the day:

  • Cat Stretch
  • Forward Fold
  • Bridge
  • Downward Dog to Upward Dog

OR: One of the following options:

_______ YES  _______ NO

Nutritional Challenge:  For each meal today, eat the healthiest, most nutrient-dense foods first.

_______ YES  _______ NO

Mind/Body Challenge:  Spend at least two minutes belly-breathing.

_______ 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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