A fitness challenge it can be a fantastic way to motivate and kick-start you back into achieving your goals
A fitness challenge it can be a fantastic way to motivate and kick-start you back into achieving your goals, especially if you have been struggling to find your mojo during winter.
During winter we tend to live less active lives, spending more time inside avoiding the cold, as a result we can sometimes find ourselves experiencing a mild form of winter blues from the lack of vitamin D, sunshine, physical activity. You may even find that you have a tendency to put on a few unwanted kilos; lose muscle tone and feel as if your fitness is at an all-time low.
With winter here I thought that is week I might give you all a little exercise challenge to keep you on track with your routine of fitness.
A Simple fitness challenge can be perfect as it always feels achievable, sits comfortably in the can do basket and there is always the personal satisfaction one feels when the goal of the challenge is completed. Once finished you may even find yourself feeling more confident to set a new challenge and before you know it you are on your way to a new healthier fitter you and feeling energised for spring.
Enlisting a group of friends and making a pack to do a fitness challenge can also extremely fun and motiving, especially if you are in contact each day and harass and push each other to follow through with the daily exercises.
This week I thought it would be fun for me to set you a 14 day lower body challenge as way to ready for the spring and the warmer season around the corner. The purpose of this challenge is to tone your legs, booty, and lower body in 14 days, each day the repetitions will increase in order to give to something a little more difficult and to produce better results.
For this challenge we will start combine three exercises squats, lunges and burpees.
The benefits of squats and lunges are many – they produce great results as they are both compound exercise that recruit many muscles at the one time, assisting with improving balance, mobility, fat burning and muscle development.
Burpees are also an awesome way to burn fat, build strength throughout the body, tone, and increase your fitness level as they utilize 10 muscle groups at the same time.
Most of you may be familiar with doing squats and lunges but for some of you – you may not have performed a burpee before:
5 steps to the perfect burpee!
First, stand up straight, then get into a squat position with your hands on the floor in front of you.
Kick your feet back into a push up position and immediately drop your chest to the ground.
Bow your chest up, then return your feet back to the squat position as fast as possible.
Immediately jump up into the air as high as you can.
Add a little clap at the end.
If you would like to turn the daily routine into a full body workout add in some push ups, sit-ups and a plank into the mix.
It is always important with any exercise to adopt proper form to prevent yourself from injury and if you have any pre – existing lower body injuries that may be aggravated from the constant repetition then this may not be the challenge for you and you.
Day 1 – 20 squats/5 lunges/10 burpess
Day 2 – 25 squats/10 lunges/15 burpees
Day 3 – 30 squats/15 lunges/20 burpees
Day 4 – rest day
Day 5 – 35 squats/20 lunges/25 burpees
Day 6 – 40 squats/ 25 lunges/30 burpees
Day 7 – 45 Squats/30 lunges/ 40 burpees
Day 8 – Rest day
Day 9 – 50 squats/35 lunges/45 burpess
Day 10 – 55 squats/40 lunges/45 burpees
Day 11 – 60 squats/45 lunges/ 50 burpees
Day 12 – rest day
Day 13 – 65 squats/45 lunges/55 burpees
Day 14 – 70 Squats/50 lunges/60 burpees
Shelley Myatt is the owner and operator of Shelley Myatt Fitness and Well-Being, Columnist, Life Coach & Motivational Speaker based in Toowoomba, Qld.