Sunday, November 21, 2010

Get Up and Move Challenge Day 21

Get Up and Move Challenge Day 21: The final time increase -- moving from 20 to 30 minutes!

Woohoo! If you've been keeping up and participating with the Get Up and Move Challenge, give yourself a huge pat on the back for making it 2/3rds of the way through! Only 10 more days (including today!) to go!

With only 10 more days left in the challenge, you know what that means... time to increase our workout time from 20 minutes to 30 minutes! We are now officially at the ACSM recommended amount of physical activity. As a reminder, you don't have to perform your exercise in one big 30 minute chunk. You can break it down into two 15 minute segments, one 20 minute bout and one 10 minute bout, three bouts of 10 minutes, or any other combination with each bout lasting at least 10 minutes.

What are some ideas for 30 minute activities?

You can use any combination of the 10 minute exercise or 20 minute exercise ideas, or just perform them for longer.

  • Go for a hike at a nearby state park
  • Find a workout video series that you enjoy (Amazon's most popular exercise DVD list)
  • Commit to a workout program such as:
    • Couch to 5k Program
    • Jillian Michael's 30-Day Shred
    • P90x (if you're looking for something more intense)
  • Sign up for an exercise class (doesn't have to be through a gym, many community centers or high schools offer workout classes for adults); there are all kinds of non-traditional fun classes out there:
    • Zumba
    • Yoga
    • Tai Chi
    • Kickboxing

It can also be helpful to switch up the intensity you are working out at day-to-day. If one day you attend a kickboxing class, you might want to just go for a walk the next day, and then do some yoga at home the day after that. Switch things up and don't be afraid to try something new!

What are the different activities you like to do throughout the week to "switch things up"?

1 comment:

  1. Here are 3 kick-butt bodyweight exercises you can do to burn fat,
    stay energized, and avoid overeating.

    Bodyweight exercises help you burn fat shockingly fast, without any
    fancy equipment.

    1) Any Single-Leg Exercise
    The pistol (single-leg squat to the floor) is the most advanced
    1-leg exercise. But you can also do assisted single-leg squats with
    a band, or onto a bench, or even with a Stability Ball between your
    back and the wall.

    If you aren't ready for single-leg squats, you can use Bulgarian
    Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
    hip bridges if you are a beginner.

    2) Decline Push-ups
    These are harder than normal pushups, thanks to your elevated feet.
    And in this position, you can still use a close-grip to fatigue
    your triceps, a "piked-hip position" to build your shoulders, or
    even the Spiderman leg motion to work on your abs.

    3) Bodyweight Inverted Rows
    I choose these over chinups and pullups because bodyweight rows let
    your chest rest, while your back is strengthened. It's the perfect
    compliment to a pushup.

    Do 8-12 repetitions per exercise. Don't rest between exercises. Go
    through the circuit up to 3 times, resting 1 minute after each

    For a once-per-month challenge, do each exercise to failure in your
    final round through the circuit.

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    Craig Ballantyne, CTT
    Certified Turbulence Trainer
    Author, Turbulence Training

    PS - Cut your workout and enjoy more time OUT of the gym...

    "Turbulence Training is phenomenal, Craig's system has taught me
    more about bodyweight exercises than I knew was possible. Also
    with a busy life style he offers exercises that you can do
    anywhere, anytime with little to no equipment. It is affordable
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