I hope you're feeling energetic today, because our challenges are getting a bit more difficult. Today you'll actually be combining cardio and upper body strength training, but remember that you can always modify the workouts to fit your schedule and fitness level. Your nutrition challenge will also be a tough one - you're not changing what you're eating, but how you're eating so you may need to take some time to think about how you'll change your eating habits. The good news is, you're only doing it for today and it's just an experiment. Do your best to follow through with all the challenges today and to be creative if some of these challenges don't work for you.
Your Active Challenge
Sit on an exercise ball for at least 5-10 minutes today.
You can do this while working, watching TV, reading, etc. If you don't have an exercise ball, spend 5-10 minutes standing rather than sitting at some point during the day.
Your Exercise Challenge
Part one: Do at least 20 minutes of medium-high intensity cardio exercise.
Begin with a warm up, then increase your intensity (either by going faster, higher or increasing resistance) so that you're at a level 5-6 on the this perceived exertion scale. Stay there for 3 minutes, then increase your intensity to Level 7-8 for 1 minute. Alternate 3 minutes at Level 5-6 with 1 minute at Level 7-8 for 20 or more minutes.
Part two:
Either before or after your cardio (or at a different time today), perform 1-3 sets of 12-16 reps of the following upper body exercises, using enough weight that you can ONLY complete the desired number of reps. 1-2 sets of you're a beginner, 2-3 sets for int/adv.
- Pushups
- Chest Press
- Back Extension on the Ball
- Lat Pull with Bands
- Seated Overhead Press
- Tricep Extension w/ Bands
- Bicep Curls
You can find details as well as substitutions for these moves at this Upper Body Progression Workout.
Your Flexibility Challenge
Part one: Stretch for at least 5 minutes after your workout.
Your options:
Part 2: Perform this Seated Stretching Routine at least once today. Another option is to perform each of the following stretches: As always, feel free to substitute with any moves you like.Your Nutrition Challenge
Change your eating habits for one day.
Using the information you got from yesterday's challenge, change your normal eating patterns to see if this new way of eating works better or worse.
For example, if you usually eat three large meals and two small snacks, split your larger meals and eat half at one time and the other half when you feel hungry again (or 2-3 hours later). If you usually go long periods of time between meals, have a snack in between. If you usually skip breakfast, try eating something in the morning. At the end of the day, write down what you did and how you felt. Were you more energetic? Was this way of eating better or worse? If it was better, could you eat that way more often?
Your Mind/Body Challenge
One-Minute Meditation. Find a quiet place to sit and close your eyes. Breathe deeply and focus on your breath by counting to three for each inhale and three for each exhale. Continue this for at least one minute (or more if you have the time). If your mind wanders, notice what you're thinking about and then gently focus on your breath.
If you have a hard time finding a quiet place, try your car, the bathroom, your desk during a lull or, if you're at home, a time when the kids are occupied.
Daily Challenge Checklist
How'd you do with your challenges today? Use this checklist to cross off everything you accomplished or make notes on what you didn't accomplish and why. You can also use the checklist to make substitutions for any challenges that didn't work for you or create even more challenges for yourself.
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