Hey Guys! Whew, Day 1 was a lot! Great job to everyone who participated. In light of the beautiful day expected tomorrow. GET OUT THERE AND ENJOY THE SUNSHINE!!
A) Physical Activity Challenge, total time. *The goal today is to achieve at least 60 minutes of activity. * Do as much as you can, as you will be rewarded for times < 60 minutes as well.
Physical therapists generally describe intensity by referencing MET levels. 1 MET is roughly how much energy your body expends at rest. If you are wondering "HOW AM I GOING TO GET A FULL HOUR OF ACTIVITY IN?!?" here's a neat chart detailing activity by MET level: https://www.cdc.gov/nccdphp/dnpa/physical/pdf/PA_Intensity_table_2_1.pdf
We've compiled some of our favorite workout ideas into one simple & effective workout program below.
Cardiovascular Endurance: Continuous activity at moderate intensity, jogging, biking, jumping jacks, jump rope, box taps, dancing or running up and down stairs.
Body Weight Exercises:
a) Lunges: How many states you've visited? Complete lunges on each leg for each state (for me this was 27! ouch!)
b) 5-10-15: 5 push ups, 10 sit ups, 15 squats. HOW many series can you complete in 10 minutes? KEEP GOOD FORM!!!
c) Core: Planks up to 60 seconds, side planks for 30 seconds each. Attempt this series up to 3 times.
Coordination and skill:
Juggling: Continue to practice your juggling skills. This is a great activity for developing hand eye coordination! *hint hint* This may also earn you bonus points on Friday.
Community / Social Challenge: Continue to make an impact on your community by picking out one NEW square to complete today!
Spiritual Challenge: Write down short term and long term goals
This is a difficult time for all of us. Our routines are disturbed, and we're not able to see and spend time with many people we care about. Given the circumstances, it's important to keep the bigger picture in mind.
We want you to make 2 goals to prioritize and simplify your life for 30 days. Then think forward and list one goal for 1 year and 3 years from now. Keep this in a safe place, we'll ask you to revisit this short term goal at the end of the challenge ;]
Be mindful of the SMART principle. Try to make your goals: 1) Specific 2) Measurable 3) Attainable 4) Realistic 5) Time-based