Thursday, June 13, 2024

If you are looking to challenge yourself, here are some great fitness challenges that are out there. Not only will they push you to your limits, if you stick with them, you will see results. These challenges are ones that don’t require a gym membership to do.


30-Day Full-Body Fitness Challenge

If you are looking for a full workout challenge, then this is the one for you. It is simple to keep track of and will work everything from top to bottom. It doesn’t require you to have gym equipment or even to leave the comfort of your own home. If you struggle with back or joint pain in the process be sure to consult a professional. Each day you are challenged to do 100 reps of an exercise and that’s it. It is easy to make a chart to help you remember what you need to do that day. Mondays and Thursdays 100 pushups, Tuesdays and Fridays 100 squats, Wednesdays and Saturdays 100 crunches. Sunday is your rest day and then repeat. As you get stronger you can challenge yourself further by timing yourself and then beating your time.


Death By Burpees

This is a pretty intense workout. It may not seem like much of a challenge for the first couple minutes, but your body will be burning by the time you give up. It is simple to follow, and you continue until you drop. Simply, you add a burpee for every minute. So, the first minute you do one burpee, the second you do 2 in that minute. By the time you are at minute 10, you should be doing 10 burpees in that minute. As you continue the challenge your goal is to be able to do more minutes with more burpees in that minute.


1000 Cardio and Core Burn

If you do not like running, this is a good challenge for you. It is strictly a cardio workout but with no running involved. It has the number 1000 in it as by the time you are done you will have completed a total of 1000 reps from the different cardio exercises. Exercises that you can expect from this challenge are things like jump squats, burpees, mountain climbers, jumping jacks, etc. By the end you will for sure be feeling it! Check out this YouTube video to see what this challenge is about:

The Chin-up and Pushup Countdown Challenge

Some people really want to push their upper body to the next level quickly. This is one of those challenges that doesn’t take too much time. There isn’t really a set rest period for between the exercises, so start at your own pace and work your way up to no rest. The challenge goes like this: 10 chin-ups, 20 pushups, 8 chin-ups, 16 pushups, 6 chin-ups, 12 pushups, 4 chin-ups, 8 pushups, 2 chin-ups, 4 pushups. The key to these reps is to be sure you are keeping proper form and not cheating.


Squat Challenge

There is always a squat challenge out there. They always seem to range in the number of squats that you are to do and the type of squats. The Fitness Blender Squat Challenge is a great one as it uses 10 different types of squats to be sure to target different muscle groups in your lower body. It is a lot more effective than doing just one type of squat over and over as it targets those muscles instead of involving even more muscles. It is pretty easy to remember that you are doing 10 reps of 10 different squats.


Beginners Running Challenge

To round off the challenges, there needed to be a running challenge. A lot of people look at running as a drudgery and to hard. However, if you are really wanting to go for it, doing a challenge like this helps get you into it. You can’t expect to be able to run 5 miles if you haven’t done any running since high school gym class. It is also hard to stick with something if you try to go all out the first day, feel like you died, and then can barely move for days afterwards. So, this 30-Day Running Challenge For Beginners is great as you do intermittent running. This is simply running for a bit then walking for a bit and as you slowly get used to running the time you walk becomes less and less.


As with any exercise program or fitness challenge it is always good to talk to your doctor, especially if you have any medical concerns or issues. You know your bodies limits, so don’t go past them and end up with an injury that can take months to heal and set you back. It is a good idea to stretch before and after exercising and maintain a healthy diet. Exercise smart.






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June 2024

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