Hello! I hope your weekend is going well. Scott and I are still visiting with family in New Jersey, but I wanted to pop in to share 5 Workout Challenge Ideas with you today. This time of year can be really hard to find a window of time to fit in a session at the gym. Scott and I got a day pass to go for a quick session on Christmas Eve, but our workouts have been pretty minimal. If you are also really busy this time of year here are 5 Workout Challenge Ideas.
The key with these ideas is that you can do them throughout the day. No need for a gym or to change your clothes. Scott decided to challenge himself to 500 pushups on Christmas. He even put a short video up on his Instagram. Our day was a little hectic so he did not make it to 500. That is ok! The great thing about a challenge is to try to work up to something that pushes your limits. If the number is on the high side you will constantly have to do a short set throughout the day to get up toward your number. Grab your phone and set up a reminder so the day does not get away from you!
Write down how many you get throughout the day so that you can keep track. Also, a timer set up on your phone is a great way to remember to get your exercise done.
5 Workout Challenge Ideas
1. Pick a Weakness (Single Movement)
One good challenge is to pick a weakness and focus on that body part with the same repeated movement. I had shared a while back that I was doing a Daily Squat Challenge.
Squats are a great exercise to pick because they are full body movements that get your body rate up. They also target the lower body. You can select a high goal that is a challenge for you and do variations on the squat throughout the day. Remember a full body squats means low to the ground. You want the challenge to be effective.
2. Pick a Weakness (Variation)
On Christmas, Scott picked push ups as his exercise and did variations through the day when we took breaks from opening presents.
He did some on the floor and on the arm of the couch. Not every set was the same number of reps or style.
3. Pick a Weak Area (Multiple Exercises)
You will want to focus on exercies that target your weaknesses. You want full range of motion. Quality and perfect practice should be evident here. Ab work that targets your lower abs, upper abs and obliques would be great choices.
4. Deck of Cards/Dice
This is a fun way to approach a workout challenge because you can have a random set of movements to choose. Assign a different bodyweight movement to different cards and pick a card or roll the dice throughout the day. Or you can pick one movement and the card or dice tell you how many reps for that round! The goal is to get in reps that are performed well.
5. Holds for Total Time
Wall Squats, a glute bridge or a plank are good ones!
Bonus Cardio Challenge
Pick a movement and hold for an entire song! Check out last week’s Holiday Workout Playlist for some fun and seasonal tunes!
Question of the Day: Do you ever do any type of workout challenges?
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