Fitness challenge for 2023
This is a 20 day fitness challenge. Doing the routine in the mornings will give you a boost of energy for the rest of your day. Not only that but you will look and feel great by the end of the 20 day challenge. There are many benefits that come from regular exercise other than just weight management. Regular physical activity has shown it can improve your mood, improve your overall quality of life and reduce the risk of many diseases and health issues.
top 10 benefits of regular exercise
- Improve your mood
- Weight control
- Boost energy levels
- Reduce risk of disease and health conditions
- Good for muscles and bones
- Promotes better sleep
- Better healthy skin
- Improve brain health and memory
- Improve sex drive
- Reduce pain
So with all of that in mind, why not set yourself a fitness challenge? Even if you haven’t exercised in a while, why not start by just walking?
Below is a 20 day fitness challenge. The exercises included provide a whole body workout. Make sure to warm up before attempting the routine. Not warming your muscles beforehand may result in injury. Warming the muscles beforehand will also lead to more flexibility and prepare your body for any strenuous workout.
Aim to do the workout every morning. A morning workout will give you more energy for the day ahead. You’ll be more focused, and more likely to eat healthy throughout the day.
You can either do the fitness challenge for 20 straight consecutive days, or 5 days then a rest day, another 5 days and then rest day….. until you complete 20 days. Maybe after a few days, you’ll be doing so well, you may want to run through it 4 or 5 times instead of the 3 times that’s suggested, or do reps of more than 20.
Good luck 😊
20 Day fitness challenge
Jumping Jacks x 20
Squats x 20
Push ups x 20
Sit ups x 20
Lunges x 20
Tricep dips x 20
Mountain climbers x 20
Plank 15 seconds
REPEAT 3 TIMES
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A jumping jack or star jump is a full body exercise. Especially working the glutes, quadriceps and hip flexors. It’s great for getting the blood pumping, and the heart rate up.
- Stand with your feet together and arms down by your sides.
- Jump up spreading your feet beyond hip width apart and at the same time bring your arms up above your head until they are almost touching.
- Jump again lowering your arms, and moving your legs back to the starting position.
Calorie burning, strengthening, toning, aerobic capacity
A squat is a strength exercise. Squats work the lower body, the glutes, quads, hamstrings and calves.
- Place the feet slightly wider than hip width apart. Arms can go straight out in front, across the chest or even out to the side, just not on the legs.
- Engage your abdominals, keep your chest up, shift your weight to your heels, as you push your hips back into a sitting position.
- Lower the hips until they are parallel with the floor.
- Pause with the knees over, but not beyond the toes.
- Then exhale and push back up to the starting position.
Toning, strengthens legs, glutes and core, calorie burning
A push-up is an upper body strengthening exercise. Push-ups work the chest, arms, shoulders and the core.
- Begin with your chest and stomach flat on the floor. Your legs should be straight out behind you and your palms should be at chest level with the arms bent out at a 45-degree angle.
- Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the ground.
- Pause for a second in the plank position — keep your core engaged.
- Inhale as you slowly lower back to your starting position.
Core strengthening, strengthens the biceps, triceps and the back, improves posture
Sit-ups are core strengthening exercises that strengthen and tone the abdominal muscles, hip flexors and lower back.
- Lie on your back with bent knees. Keep your feet, knees and hips aligned with feet flat on the floor.
- Tuck your chin in to your chest to lengthen the back of the neck.
- Place hands either straight down by the side of the body, palms face down, or interlace the fingers behind the head, towards the base of the skull, or cross your arms to opposite shoulders.
- Exhale as you lift your upper body towards your thighs.
- Inhale as you return to the ground to your starting position.
Improved posture, core, lower back and muscle strengthening.
Lunges are for lower body strength. They work the legs, quadriceps, glutes and hamstrings.
- Start by standing up tall.
- Step forward with one foot until your leg reaches a 90-degree angle. Your rear knee should remain parallel to the ground and your front knee shouldn’t go beyond your toes.
- Lift your front lunging leg to return to the starting position.
Lower body strengthening, calorie burning, improves balance
Tricep dips are an upper body strengthening exercise. They strengthen the triceps and core.
- Sit on the edge of the chair and grip the edge next to your hips. Your fingers should be pointed at your feet. Your legs are extended and your feet should be about hip-width apart with the heels touching the ground. Look straight ahead with your chin up.
- Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair.
- Lower yourself until your elbows are bent between 45 and 90 degrees.
- Slowly push yourself back up to the start position and repeat.
Upper body strengthener, tricep and core strengthener, calorie burning
Mountain climbers are an all over body exercise. They strengthen the core, and work the upper and lower body.
- Start in a pushup position-hands on floor, wider than shoulder width.
- Pull one foot up, underneath you so that your knee is at chest level.
- As you pull it forward, bend it in, while the other leg becomes extended.
- Alternate foot position rapidly, as if running in place
Calorie burning, core strengthener, lower and upper body strengthener.
Plank exercise is a core strengthener and an all over body toning exercise.
- Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward.
- Engage your abdominal muscles, drawing your navel toward your spine.
- Hold this position for 20 seconds.
Core strengthener, toning, improves posture and flexibility.
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