Put your body to the test by seeing how fit you can become within 2 weeks! You will be amazed at how much your fitness level can improve in such a short amount of time.
Fitness challenges force you to get moving and make a change in your lifestyle. They also motivate, inspire, and hold you accountable for your own actions. You can participate with friends, coworkers, strangers, or by yourself! After a week or so, your new routine is almost second nature and by the end of the challenge, it becomes a part of your everyday life.
So how do you get started with a fitness challenge? First things first… We need to determine your goal. Whether it’s to become stronger, more defined, lose weight, or just to be in better shape,- this 2-week program can get you started in the right direction.
Once you determine your goal of what you’d like to accomplish, you can make note on how to get the most out of the challenge by the following suggestions.
IF YOUR GOAL IS TO…
You will need to focus on increasing or decreasing the incline every few workouts to challenge your muscles and to develop strength gains. You can also add variations in your rep speed (faster/ slower), add heavier weights on certain exercises, or add extra sets.
Get Defined & Toned:
Focus on lengthening the muscles by performing full range of motion movements. Activate the muscles on both the contraction and the extension.
Include extra cardio, intervals, & HIIT workouts into this routine to blast extra calories. Diet is extremely important and needs to take priority!
Get in Shape:
Do the best you can by performing the workout provided. Challenge your body by adjusting the incline as needed to keep the muscles tested. Wherever your current fitness level is, you will make improvements by staying committed daily.
If you’re ready to give this fitness challenge a go, I suggest doing a few things before getting started so that you have data to compare your results to after completion.
Find your base line.
You can do this easily at home by:
- Weighing yourself (preferably first thing the morning, before eating, working out, or dressing yourself)
- Circumference measure your waistline, hips, & thighs to determine if any inches are lost or judge by how your clothes feel
- Perform a strength test to see if your strength improves. Ex: Perform as many perfect form pushups you can do in 1 minute. Record & save.
These calculations will provide you a base line of where your body was physically before the challenge. Upon completion, reassess to see how much you’ve improved.
Schedule a workout time.
Schedule a workout time into your day so that it doesn’t get missed or pushed off.
Plan your diet out.
Decide what needs to change and how you will make this happen daily.
Learn the workout
Learn the workout prior to doing it so that it can “flow” at a challenging pace and you are able to focus on the exercises, not ‘how’ you do the next move! Therefore, watch the accompanying video for week 1 and print or write out the routine so you can glance at it during execution!
The challenge I created for you combines cardio, strength, and functional core power for 2 weeks straight. The exercises will remain the same, but the reps, sets, and exercise variations will change to challenge your muscles in order to produce the most results within the 2 weeks’ time period.
Here’s week 1’s Fitness Challenge & a bonus Diet Challenge to incorporate. Diet and exercise go hand-in-hand. So if you want the best results, try to eliminate unnecessary ‘things’ from your diet and focus on consuming lean proteins & veggies.
- Perform the workout provided in circuit format with no rest between exercises.
- REPS: Perform the appropriate number of reps/ day as listed in the chart.
- SETS: Perform at least 1 complete circuit. If your schedule permits, perform 2 or more sets!
The whole circuit should take roughly 14 min to complete 1 set.
Maximize your efforts for the time you put in!
NOTE: The 2nd week of the challenge will contain variations to week 1’s workout.
*Please refer to the video to learn how to perform each exercise correctly.
Many fitness challenges are out there to partake in. Finding one that sparks your interest and motivates you to commit to a program is the initial strategy. Or… you could just create your own challenge!
Stick with the program provided and get ready to see some amazing results!
http://www.groovysweatstore.com (purchasable workout videos)
http://www.youtube.com/groovysweat (workout clips)