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30-Day Fitness Challenge Checklist

Day Twenty-Two


Active Challenge:  Accumulate at least 20 extra minutes of walking today.

_______ YES  _______ NO

Exercise Challenge:  Part One:  Lower Body:  Perform 2-3 sets of 12-14 reps of the suggested lower body exercises or other moves from the Lower Body Progression Workout.

Part Two:  Choose one of these ab workouts or your own exercises and spend at least five minutes strengthening your abs after your lower body workout.

_______ YES  _______ NO

Flexibility Challenge:  Perform all the stretches shown in this Seated Stretch Workout or choose any previous flexibility routine and do the exercises after your strength workout.

_______ YES  _______ NO

Nutritional Challenge:  Eat at least one serving of veggies with every meal.

_______ YES  _______ NO

Mind/Body Challenge:  Choose three strength training exercises and perform them with very slow, controlled movements, concentrating on the muscles you're working.

_______ 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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