The Ultimate Home Fitness Challenge
There are multiple benefits of being physically active on a
regular basis, but one of the best reasons to work out at home is that it
doesn’t require any additional time in your day. That’s why setting up an
at-home fitness challenge can be so helpful – you commit to working out for 20
minutes a day and you’re done. This approach to exercise isn’t just easy, but
also effective. Check out this ultimate home fitness challenge guide that will
make sure you get the results you want in no time!
Week 1: Strength
Monday - Do 4 sets of 12 reps of the following exercises:
push-ups, pull-ups, squats, and lunges. Tuesday - Jog for 10 minutes. Wednesday -
Do a 20-minute stationary bike session at an intensity level of 150%. Thursday
- Take a walk for 20 minutes. Friday - Do 50 crunches and 50 leg raises for
each leg. Saturday & Sunday are your rest days. Repeat this cycle every
week with slight modifications (e.g., running 5 times a week) as you get
stronger and more fit!
Week 2: Endurance
This week we are focusing on endurance. Endurance is the
ability to sustain a consistent effort over time, and it's going to be
important for you during these workouts. The best way to improve your endurance
is by gradually increasing the duration of your workout; for example, if you're
running for 20 minutes, try adding another minute each day until you reach
30 minutes. You'll be able to run longer before getting tired!
Week 3: Agility
Time for some agility! The goal is to complete the course in
as few steps as possible. The key to this drill is maintaining your balance,
which can be difficult when you're on a surface that's not level. To do that,
focus on keeping your body low and close to the ground, and always keep your
eyes up. Remember to bend at the knees, not just the waist, when you need to
move quickly. Be sure to move in a straight line and pay attention to where you
place your feet so that you don't trip or fall. Start by standing with your
feet together, then lift one leg up behind you and step out with the other leg
so that both feet are now facing forward but one foot is slightly ahead of the
other (left foot slightly ahead of right). Bring your left leg back next to the
right foot, then step out with the right leg behind you so that both feet are
again facing forward but one foot is slightly ahead of the other (right foot
slightly ahead of left). Next, turn 180 degrees around while staying on one
spot; face back towards where you started before turning around.
Week 4: Cardio
It's time for the final week of our fitness challenge. For
this week, we're focusing on cardio. Cardio exercises are any activity that
gets your heart rate up and keeps it there. The best way to do this is by using
aerobic exercises such as running, swimming, or biking. And if you need some
extra help staying motivated, try listening to music and watching a video of an
inspirational athlete online. You can find both on YouTube!
Final week: Rest and Recovery
Rest and recovery are the final steps in the fitness
challenge. Rest is vitally important to the success of your workout routine, so
make sure you’re not overexerting yourself during these last few days. As for
recovery, it’s crucial that you don’t stop trying to get better at something.
If you want to improve at running, for example, don’t just stop running
completely after this challenge is over. Keep going out for a jog every day or
maybe try another type of exercises like swimming or cycling instead.
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