EXERCISE CHALLENGES Week 1
EXERCISE CHALLENGES This is a guide for those of you who need some ideas and structure for working out during The 31 Day Summer Slim Down Challenge. The MINIMUM workout goal is 20 solid minutes and it is ABSOLUTELY about quality, not quantity as well as consistency! Let’s use the month of May to create a daily workout habit in your Healthy Edge lifestyle. Check-in on Facebook for daily accountability! Use the chart below to track what you did for the week. On the next page, you will see suggestions from Amber on how to structure your week of workouts. These are only suggestions and feel free to do your own thing and share with us what you are doing!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Amber’s Suggestions 2 Days - Weights 20 Minutes Need Ideas? Amber’s Arm Workout Level I
Amber’s Arm Workout Level II and III
Amber’s Arm Circuit 2 Best Workout Ever
2 Days – Cardio 20 Minutes The goal here is PUSHING yourself beyond what you “normally” do. It is important to “shock” the body to get different results. So if you typically walk, try walking fast, running for short periods of time or carrying hand weights. If you run, try running intervals at a faster pace or do a sprint/walk workout. Try mixing in jumping rope, walking/jogging hills or a cardio class at your local gym.
2 Days – Circuits 20 Minutes Circuit is all about MIXING IT UP! Choose 5 (or more moves) and alternate between moves every 30 seconds with no rest in between each move (unless you absolutely need it). Give yourself 2 minutes rest in between each set and see how long you can last! 20 minutes is the goal. If you are pushing yourself, you should FEEL IT! Need Ideas? Enjoy some circuit workouts from our 2013 Metabolism Makeover. Excuse the Christmas Tree! Circuit Workout 1
Circuit Workout 2
Circuit Workout 3
1 Day Your Choice Minimum of 20 minutes.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Amber’s Suggestions 2 Days - Weights 20 Minutes Need Ideas? Amber’s Arm Workout Level I
Amber’s Arm Workout Level II and III
Amber’s Arm Circuit 2 Best Workout Ever
2 Days – Cardio 20 Minutes The goal here is PUSHING yourself beyond what you “normally” do. It is important to “shock” the body to get different results. So if you typically walk, try walking fast, running for short periods of time or carrying hand weights. If you run, try running intervals at a faster pace or do a sprint/walk workout. Try mixing in jumping rope, walking/jogging hills or a cardio class at your local gym.
2 Days – Circuits 20 Minutes Circuit is all about MIXING IT UP! Choose 5 (or more moves) and alternate between moves every 30 seconds with no rest in between each move (unless you absolutely need it). Give yourself 2 minutes rest in between each set and see how long you can last! 20 minutes is the goal. If you are pushing yourself, you should FEEL IT! Need Ideas? Enjoy some circuit workouts from our 2013 Metabolism Makeover. Excuse the Christmas Tree! Circuit Workout 1
Circuit Workout 2
Circuit Workout 3
1 Day Your Choice Minimum of 20 minutes.
