Hello All,
The Challenge this week is the same as last week, so if you did it last week do the same but try to increase the amount of weight that you use.

Monday Mini Challenge
Stay within your calorie limit. Eat at least 3 vegetables and 2 fruits.
Cardio: Do some kind of increased heart rate activity to burn at least 250 calories. (ie walking 30 minutes, elliptical, aerobics, stairs etc)
Strength: Do 3 sets of 10 crunches with 10lb weight
Water: Drink at least 10 (8oz) glasses of water

Tuesday Mini Challenge
Food: Stay within your calorie limit. Try and eat the majority of your carbohydrates in the first half of the day.
Cardio: Do some kind of increased heart rate activity to burn at least 250 calories. (ie walking 30 minutes, elliptical, aerobics, stairs etc)
Strength: Do 3 sets of 10 squats with 10lbs.
Water: Drink at least 10 (8oz) glasses of water

Wednesday Mini Challenge:
Stay within your calorie limit. Eat required amounts of protein which is used to help repair muscles,
Cardio: Do an interval workout today. 5 minute warm-up, 1 minute jog (or fast walk), 2 minute walk, repeat 8 times, finish with a 5 minute cool-down.
Strength: Do 3 sets of 10 push-ups at your level.
Water: Drink at least 10 (8oz) glasses of water

Thursday Mini Challenge:
Stay within your calorie limit. Have lots of fiber consisting of whole grains, whole fruit and vegetables, legumes, cereals.
Cardio: Do 35 minutes of increased heart rate activity.
Strength: Do 10 lunges with 10 bicep curls, 3 sets
Water: Drink at least 10 (8oz) glasses of water

Friday Mini Challenge:
Stay within your calorie limit. Watch the amount of sodium that you eat. Try to avoid prepackaged or takeout food which is very high in sodium
Cardio: Do 35 minutes of increased heart rate activity.
Strength: Do 3 sets of 10 step-ups with 10lb weight
Water: Drink at least 10 (8oz) glasses of water

Saturday Mini Challenge:
Stay within your calorie limit.
Cardio: Go for a leisurely walk with someone you care about today.
Strength: rest day
Water: Drink at least 10 (8oz) glasses of water

Sunday Mini Challenge:
Stay within your calorie limit
Cardio/Strength: Today is a day of rest and relaxation
Water: Drink at least 10 (8oz) glasses of water

I am by no means a professional in diet or exercise. Everything stated above is things that I have learned and read during the last year and a half of being on MFP. Please do not do anything that will cause injury.

Hope you have a great week.