Happy, Healthy, Fit: Week 1

For those of you participating in this challenge, here is your first week of challenges with more details than I gave you on Friday. For those of you who are not participating in this challenge, feel free to skip this post 😉

Happy, healthy fit week 1

*Monday 12/1: 1 Minute push-up challenge- The goal today is to get your heart rate up a little with some push-ups. I love push-ups because they are a super versatile exercise, working lots of different muscles, and there are so many variations to try. If new to push-ups, feel free to do these on your knees, in table-top position or against a wall. More advanced? Try to do a full minute of push-ups on your toes! Whatever variation you choose, make sure your core is engaged the whole time, your head/neck/spine are all in a straight line (no butts in the air and no saggy hips!!), and you lead with your chest, keeping your gaze either straight down or a little ahead, so that your eyes and hands make a triangle shape on the ground. Inhale on the way down, exhale on the way up. Remember to focus on form instead of speed- if you’re barely bending your elbows when doing push-ups on your toes, drop to your knees so you can get your chest just inches from the ground. You’ll benefit so much more from the exercise by making that change.

*Tuesday 12/2: Take the stairs today! Whether it’s from the parking garage, in the T station, at work, at the gym, etc., choose the stairs rather than the elevator or escalator.

*Wednesday 12/3: No Equipment Necessary Workout- For today’s workout, you’ll be doing a No Equipment Necessary Workout. I’ve got a number of these on my At Home Workouts workout page, but if you’re looking for something new, try this:

  • 10 push-ups
  • 20 jump squats
  • 30 plie squats
  • 40 mountain climbers
  • 50 burpees
  • 60 second plank.

How many rounds can you do in 20 minutes? Work up and down the ladder if you want and modify as needed.

Some of my other favorites are here:
Got 20 Minutes?
Wednesday Workout: No weights? No problem! {Cardio & Core workout}
Wednesday Workout: 20 min workout blast!

*Thursday 12/4: Give someone a compliment. We all have thoughts about what people are wearing, how they smell, how they’re doing at work, but sometimes we end up keeping it to ourselves. Today, I want you to give someone a compliment. It’ll make both of you feel pretty darn good!

*Friday 12/5: Pay it forward. Buy the person’s coffee behind you, pay someone’s toll behind you, bring someone a treat at work, you get the idea. A little act of kindness can go a long way!

*Saturday 12/6: Full Body Workout. Most workouts in this challenge will be under 20 minutes, but this one is a bit longer (or, it can be longer if you want it to be). Here are 5 suggestions for full body workouts that will leave you feeling sweaty and beat!

Wednesday Workout: 30 minute total body tabata workout
Wednesday Workout: 30 Minute Total Body Strength Workout
Wednesday Workout: 30 minute burpee spectacular workout
Wednesday Workout: The “Everything Is Sore” Workout
Wednesday Workout: 10-10-10 Pre-Flight Workout & A Standing Ab Workout

*Sunday 12/7: Go through your closet and/or draws and donate a bag of clothes that you haven’t worn in a year. Chances are, if you haven’t worn something in a year, it can’t be that great, right?! So, give your closet and draws some space! Who knows, Santa may have some things come to you that will take place of the old things you’ve donated 😉 I usually drop off my clothes to a yellow planet aid box. If you don’t know where one is near you, check out this site.

Don’t forget to share your challenge pics on Social Media by using the hashtags #happyhealthyfit  and #burpeestobubbly. I want to see how you’re doing 🙂 Let me know in the comments if you plan on participating!

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