10/10/10 Challenge
Snooozie
Posts: 3,464 Member
Hi Hatters!
I thought it might be a good idea to have a small physical challenge to keep us moving while we are either in lockdown, or winter or both or neither! Feel free to join in anytime; the plan at the moment is to keep it going til Dec 31st with tweaks and/or increases every two weeks...
You're simply asked to post a "DONE" every single day you complete all 3 components.. if you want to include what you did, awesome, if not a simple "DONE!" will be fine.. so here comes the first two week plan!
I thought it might be a good idea to have a small physical challenge to keep us moving while we are either in lockdown, or winter or both or neither! Feel free to join in anytime; the plan at the moment is to keep it going til Dec 31st with tweaks and/or increases every two weeks...
You're simply asked to post a "DONE" every single day you complete all 3 components.. if you want to include what you did, awesome, if not a simple "DONE!" will be fine.. so here comes the first two week plan!
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Mad Hatters 10/10/10 Challenge:
1. 500 steps a day (outside of regular steps in daily routine - about 10 min of walking will make 500 steps)
2. 10 minutes of strength training exercises a day (can be broken up into intervals, 5 min intervals, 1 min intervals, any way you want thru the day.. i.e., 1 minute of squats, 1 min of weights, 1 min of wall pushups ... there are loads of ST moves you can do even while watching TV or making dinner lol.. whatever works for everyone there are loads of strength training moves that can be done and if anyone needs or has ideas on ST moves please feel free to share! The only "rule" is they have to be some form of strength training
3. 10 minutes of balance or stretch movements (again could be split up during the day.. lots of different ones to choose from i.e. as standing on one foot for 30 seconds, walking the length of a room heel to toe; tree pose or warrior yoga poses, etc..
You can track your time spent however you wish.. i personally use the stopwatch feature on my phone; I start it every time i do a ST move and let it run til I'm done for the moment and then stop it.. then just start it again when I do the next round, etc.. until it hits 10 minutes and i know i'm done!
So lace up those sneakers (my 500 steps walk will be in the underground parking lot of my building today due to our big snowstorm last nite ha... it's so big last time I got lost!) Let's do something good for ourselves now to take us into a new and better year!!
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Starting tomorrow, I hope? Just read your post. Would a plank be considered strength training?1
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Yay. .we will both start today then... and go for 2 weeks to start.. ?
ABSOLUTELY a plank is considered strength training! Anything that uses your bodyweight (or actual weights) is a ST move.. planks, side planks, squats, wall or counter pushups... i'll post a few examples of each of the ST/balance/stretch (dynamic and static) moves just for some ideas but you can absolutely do any you already know or have done at the gym, etc..0 -
Just a few examples of what some of the stretching and ST movements (prolly best to start with the steps then the stretching then the ST so you can warm up.. but you can also just do one minute of each anytime or do any you personally know and/or like anytime (I can't do a plank for instance lol)
Balance/Stretch examples
Standing balance Hold onto a steady surface like a countertop or chair. Lift up one foot and balance on the other foot, holding the position as long as you can. Switch to the other foot and do the same thing. Eventually, work up to standing on one foot without holding onto the chair or countertop and maintain that pose for a minute or longer, then switch feet and balance on the other side.
Balance walk: raise your arms to your sides, shoulder height. Choose a spot ahead of you and focus on it to keep you steady as you walk. Walk in a straight line with one foot in front of the other.
Pec stretches
Stand in the middle of a door entry space. Place both arms on the side of the doorway and gently step through to stretch your pectoral muscles.
Yoga moves: Tree and warrior poses
Static stretching involves holding a stretch for 30 seconds or more, and is focused on lengthening a specific muscle or group of muscles. The stretch is always held steadily, without any bouncing or pushing/pulling.
Dynamic stretching is also designed to stretch a group of muscles, but in a more active way.
It essentially involves mimicking real-world movements while simultaneously stretching your muscles and getting your blood pumping
Static stretches:
Chest Opener:
• Push your arms up behind you while pulling your shoulder blades together and your back straight until you feel the stretch in your chest.
• Hold for about 20-30 seconds before releasing.
Triceps Stretch:
• Lift your arms overhead with both arms slightly behind your head and bent at the elbow.
• Use your right hand to pull your left elbow until you feel a stretch in your triceps.
• Hold for 30 seconds, then switch sides and repeat.
Seated hip stretch
Begin sitting tall in a sturdy chair.
• Cross your right leg over your left, letting the right ankle sit atop your left knee.
• Relax your right hip, letting gravity pull it toward the floor. You may already feel a stretch deep in your hip.To go further, gently press down on your right leg and the knee for a deeper stretch.
• Hold for 20 to 30 seconds, then switch legs.
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Strength Training/Bodyweight movement examples
Squats (with or without weights)
Squats to chair Stand with your feet hip-width apart directly in front of a chair. Keeping your chest upright, push your hips back and bend your knees to lower your body toward the chair. Either touch your bum to the chair or sit down on it. At the bottom of the squat, your upper body should be leaning forward only slightly. Pause, then push through your feet and squeeze your bum to return to start. During squats, keep your weight mostly distributed over you heels and mid-feet,
Wall slides (squats using wall behind you – slide down wall to 90 degrees.. hold..
push ups (full or modified by using wall, counter or back of sofa)
lunges
Planks and side planks (full or modified)
Bicep curls (cans or weights)
Tricep curl (cans or weights)
Shoulder overhead press up (cans or weights)
Remember - you can split up the 10 minutes of each any way you choose.. maybe do some squats while making dinner or watching TV; do some bicep curls when you are reading a book, etc etc
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Thanks Snoozie! I’m cleaning house today and will work in some of these moves.1
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lol.. i'm not done yet but i just stood outside the bank in the freezing cold for 15 min and did a bunch of calf raises, side leg swings and some squats to keep warm!2
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Sweet! Thanks Snoozie I need some motivation.
Steps 500 DONE - and then some. I walk all day on my job.
Stretching 10 minutes DONE - before getting out of bed.
Strength -I will get it in tonight when I get home. I keep a kettle ball in the kitchen to use while waiting on things to finish cooking. Now I can actually put it to use.
Have an awesome day y'all!2 -
Gail - AWESOME to have you aboard !! well done you today!!!
I didn't add all the stretches and ST moves of course - there are loads you can do those were just some ideas.. and i totally forgot you can do some stretches right in bed lol so thank you for that!!
Brilliant idea on using the kettleball while waiting on dinner lol... When i was chopping some peppers and cucumbers to munch on with some ranch dressing, I did some calf raises and a couple of push ups against the counter... and did a walk across the floor heel to toe... i do better on a wall than the counter 0 it's is a little low for me yet but that's my next goal.. from the wall to the counter lol..
tonite i'll do some bicep curls and tricep curls while watching TV.. oh and the peppers and cukes?? so i have something relatively healthy to chew on during my scheduled video wine therapy chat tonite with my g/friends.. AND i only have a 1/2 glass of wine left in the bottle and a bottle of water standing by so i won't overdo it there either lol
so can't post my done yet for Tues but will tonite!
So happy to have you both along for the ride!!
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Tuesday DONE ✅0
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Tuesday ✅ DONE (feels great to accomplish something for myself)1
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Well done ladies - Awesome 👏1
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MORNING fellow challengees
I forgot to include the actual time frame for this challenge which we set at 2 weeks..
so it will officially run from Nov 24 to END of day Dec 7th
(so post your done end of day Dec 7th)
Then we can decide if we wanna do another 2 weeks which would take us to Dec 21.. and perhaps up the ante by 5 min in each component (ha.. ya i know.. let's get to the end of this challenge first... just thinking ahead!!)
And I agree Suz.. it felt great yesterday to do something good for myself - and know that its something i CAN absolutely do!! Woo to the hoo... let's rock it today! I'm off to set my stopwatch for some stretching!0 -
I ended up doing my walk today when i found out it was going to be 2 hours to get my snow tires on LOL.. and I'm doing my ST bicep curls in my pajamas right now LOL... but hey whatever works!!
Just going to finish up another 3 min left to do .... then i will post...
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I’m posting ✅ Done...with a caveat. I didn’t do any specific ST but I was carrying heavy boxes up and down stairs today and lifting a 65 inch tv to help wall mount it. I’m doing my stretches right now because my knee is killing me! I’m so physically tired but I feel like I definitely worked out today. Tomorrow is Thanksgiving so I’m not sure I’ll get all thirty minutes but I’m going to try.1
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Wow Suzy lol I’d say u got your ST in !! Hope your knee feels better soon and have a wonderful Thanksgiving! I’m pretty sure lifting the turkey will count as strength training lol
I forgot to come back and post yesterday but I did make all three components of the challenge!0 -
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Okay...didn’t get everything done yesterday on Thanksgiving.
Today is ✅1 -
Got my steps in but note to self. When you’re veering 6 feet around someone else on the path? Avoid the mud puddles!!
It’s cold but sunny so I’m gonna take out the big windows in the living room and wash them before winter - that should cover the last 3 minutes of stretching I need to do lol
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done like dinner lol1
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I could have sworn I posted yesterday. I managed to get it ✅ but today was a no go. This has been the first day in almost three months that I had nowhere to be and nothing to do. I’m still in my pajamas, it’s raining and cold outside and I’m vegging out on the couch watching tv and reading. This has been a glorious and much needed day. Not even feeling a little bit guilty. Lol.1
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Great work y'all! I have Dones for all days except Sunday...I was a lazy slob that day. slept till 12:30 napped at 2:30 went to bed at 8:00....lazy, lazy....but it kept me from EATING ALL DAY lol1
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Yesterday I managed to complete about half of the ST and stretching. Today was better ✅2
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Walking - done
ST - not done
Stretching - done
I can’t see to be consistent with all three.1 -
It’s not about perfection Suzy just a fun little challenge to keep us moving our parts a little every day - so celebrate you were able to get in the walk and the stretches today
I did my walk and an online class that ended with 10 minutes of stretching (lol ga d me my stretching) and five minutes of meditation and I even did the meditation 🧘♀️. Although I think I would’ve enjoyed it more the instructor hadn’t kept talking through it all about what NOT to think about - like dishes and laundry ???? Lol.2 -
walking - done
strength- 5 minutes
stretch- done
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Meditation is the worst! My mind never turns off!
✅ for today1 -
I’m doing okay so far - usually get all 3 in but missed a day of walking due to weather.I signed up for a few more classes since they’re all free there’s pretty much at least one every day so today’s was stretching tone so I managed to get all the components in a nice walk even though it was freezing out it was sunny 😎1
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✅ for today!1
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About to try an online class then walkies so posting done now in case i forget later as sched for wine therapy video chat with friends tonite... sooooooo after wine... well.. nuff said!1
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sorry, fell out of getting all three in....but I always get two out of three. It is so frickin' busy at work . I suppose everyone is trying to get all their stuff ordered and built up so they can take off early for Christmas.1
