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July 16 - 22 Mini Challenges
kristinlien04
Posts: 38 Member
Here are the mini challenges for this week! Hope everyone has a great week!
Monday Mini Challenge:
Food: Stay within your calorie limit and have a no sugar day - try a new recipe today!
Cardio: Do 125 jumping jacks. See how many you can do without stopping for the first set and then spread out the rest throughout the day.
Strength: Work your shoulders/arms today – do 30 pushups, 30 tricep dips, 30 bicep curls, 30 shoulder presses – do a plank hold , time yourself and see how long you can hold it
Water: drink at least 64 ozs today.
Tuesday Mini Challenge.
Food: stay within your calorie limit and make sure you eat at least 3 vegetables and 2 fruits.
Cardio: Do 30 minutes brisk walk.
Strength: do 150 squats. The trick today is to see how many you can do in the first set and then spread the remainder throughout the day.
Water: drink at least 64 ozs today.
Wednesday Mini Challenge:
Food: stay within your calorie limit and make sure you are eating enough protein to help repair the muscles damaged from exercise.
Cardio: Do an interval workout. 5 minute warm-up, 1 minute jog, 2 minute walk, X6, 5 minute cool-down
Strength: do 100 push-ups and again try to see how many you can do in the first set and then spread the remainder throughout the day. - do a plank hold , time yourself and see how long you can hold it
Water: drink at least 64 ozs today
Thursday Mini Challenge
Food: stay within your calorie limit and make sure you are including lots of fiber in your diet. This will help you feel fuller and keep everything regular.
Cardio: Do 30 minutes brisk walk
Strength: do 10 sets of 10 side lunges with front arm raise.
Water: drink at least 64 ozs today
Friday Mini Challenge:
Food: stay within your calorie limit and make sure to keep your sodium intake below 2500. Try to avoid pre-packaged or prepared food.
Cardio/Strength: Do 30 minutes of aerobic activity. Try some knee lifts, butt kicks, jumping jacks, jogging, grapevines with some squats, jump rope, arm raises, crunches, etc. Just keep moving. do a plank hold , time yourself and see how long you can hold it
Water: drink at least 64 ozs
Saturday Mini Challenge
Food: stay within your calorie limit and make good snack choices
Cardio: 30 minute brisk walk
Strength: do some extra crunches, squats, pushups, or arm exercise on the part that needs more.
Water: drink at least 64 ozs
Sunday Mini Challenge
Food: Plan out your meals for the week - do some prep work so you are prepared!
Enjoy a day off because you deserve it.
Monday Mini Challenge:
Food: Stay within your calorie limit and have a no sugar day - try a new recipe today!
Cardio: Do 125 jumping jacks. See how many you can do without stopping for the first set and then spread out the rest throughout the day.
Strength: Work your shoulders/arms today – do 30 pushups, 30 tricep dips, 30 bicep curls, 30 shoulder presses – do a plank hold , time yourself and see how long you can hold it
Water: drink at least 64 ozs today.
Tuesday Mini Challenge.
Food: stay within your calorie limit and make sure you eat at least 3 vegetables and 2 fruits.
Cardio: Do 30 minutes brisk walk.
Strength: do 150 squats. The trick today is to see how many you can do in the first set and then spread the remainder throughout the day.
Water: drink at least 64 ozs today.
Wednesday Mini Challenge:
Food: stay within your calorie limit and make sure you are eating enough protein to help repair the muscles damaged from exercise.
Cardio: Do an interval workout. 5 minute warm-up, 1 minute jog, 2 minute walk, X6, 5 minute cool-down
Strength: do 100 push-ups and again try to see how many you can do in the first set and then spread the remainder throughout the day. - do a plank hold , time yourself and see how long you can hold it
Water: drink at least 64 ozs today
Thursday Mini Challenge
Food: stay within your calorie limit and make sure you are including lots of fiber in your diet. This will help you feel fuller and keep everything regular.
Cardio: Do 30 minutes brisk walk
Strength: do 10 sets of 10 side lunges with front arm raise.
Water: drink at least 64 ozs today
Friday Mini Challenge:
Food: stay within your calorie limit and make sure to keep your sodium intake below 2500. Try to avoid pre-packaged or prepared food.
Cardio/Strength: Do 30 minutes of aerobic activity. Try some knee lifts, butt kicks, jumping jacks, jogging, grapevines with some squats, jump rope, arm raises, crunches, etc. Just keep moving. do a plank hold , time yourself and see how long you can hold it
Water: drink at least 64 ozs
Saturday Mini Challenge
Food: stay within your calorie limit and make good snack choices
Cardio: 30 minute brisk walk
Strength: do some extra crunches, squats, pushups, or arm exercise on the part that needs more.
Water: drink at least 64 ozs
Sunday Mini Challenge
Food: Plan out your meals for the week - do some prep work so you are prepared!
Enjoy a day off because you deserve it.
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