Each week during the Holiday Challenge, we are posting a resistance workout with muscle-strengthening movements! These are designed to be short, modifiable workouts that you can incorporate into your movement routine. While we are including some modifications, we encourage everyone to look up additional ones as needed. Also, keep in mind the following reminders as you participate in these workouts or any other physical activity.

General Reminders:

• Disclaimer: Individuals should seek medical evaluation and clearance from a doctor before beginning any exercise regimen. All activities should be carried out at a pace and intensity that is comfortable for the individual.
• Be as physically active as any health conditions, injuries or disabilities allow. Refer to these resources to find activities that fit your lifestyle.
• Increase your activity levels gradually, especially if this is the beginning of your fitness or resistance journey. Take into account where you are now and add movement to your routine in small increments.

Workout Reminders:

• Warm up your muscles and increase your heart rate slowly with at least 5 minutes of a low intensity activity like walking or marching in place.
• Workouts and/or individual exercises can be performed with specific numbers of sets and repetitions or by performing the exercise with specific “work” and “rest” intervals.
• Adjust the number of repetitions, sets, exercise duration and/or rest intervals to make the workout your own.
• Prioritize proper form over repetition number, weight or time interval. Using proper form will prevent injury and help you engage the target muscle(s) for the movement.
• Use a slow, steady tempo to maintain control during resistance movements.
• All exercises can be performed using only your body weight, but cans or water bottles make great light weights if you would like to add a small challenge.
• Engage in a few minutes of light stretching after you finish a workout. Hold static stretches for 30 seconds to a point where you feel some tension but no pain.

Feel empowered to try any modifications, challenges or search for additional resources! Also, don’t forget that movement should be enjoyable. Play music or a podcast while you are working your muscles, or invite family members or friends to join you. How are you going to include muscle-strengthening activities in your movement routine this week?

Muscle-strengthening activities are an important part of any movement routine. They can contribute to your weekly physical activity goals while also helping you feel stronger and making everyday life a little bit easier. The weekly workouts are designed to be short and modifiable so you can tailor them to your activity level and goals. Check out our Holiday Challenge Workout Reminders for more information and tips to guide you through these workouts.

This week, the workout is designed to strengthen your whole body!

Week #1: Total Body

• Rest 15 seconds after completing each movement before starting the next one.
• Aim to complete each movement 3 times. You can complete all 3 sets for one movement before switching to the next, or complete 1 set of each and then repeat all 5.

Bodyweight Squat – 16 repetitions OR 45 seconds

• Modification: Hold onto a chair, table, or other stable surface for support. Use your upper body to assist slightly by “pulling” up while also standing through your legs.
• Challenge: Lower into the squat for a 4 second count, pause for 2 seconds, and return to standing for a 4 second count. You could also try bringing your feet together to perform narrow squats or doing jump squats.

Plank – 45 seconds

• Standing Option: Place your hands against the wall for support. Position your feet so that you are leaning forward slightly. Think about squeezing your belly button towards your spine to engage your core.
• Modification: Try placing your forearms or hands on a waist-high surface like a stable chair or lowering your knees to the floor.
• Challenge: Try a plank march by moving one arm from your forearm position to a straight arm position, followed by the other, and then lowering back to your forearms. Alternate the arm you begin with. You could also try slowly raising and lowering one leg at a time while holding the plank.

Good Morning – 16 repetitions OR 45 seconds

• Modification: Perform from a seated position.
• Challenge: Hinge at the hips and lower the chest to the floor for a 4 second count, pause for 1 second, and extend back to standing for a 4 second count.

Front Raise & Lateral Raise – 16 repetitions OR 45 seconds

• Alternate 1 front raise and 1 lateral raise until you reach 16 total repetitions (8 of each).
• Modification: Raise one arm at a time and/or perform from a seated position.
• Challenge: Pause for a few seconds at shoulder height before lowering your arms back to the starting position.

Bird-Dog – 16 repetitions OR 45 seconds

• Standing Option: Place your hands against a wall for support. Position your feet so that you are leaning forward slightly. Extend one leg away from the wall and reach the opposite arm up towards the ceiling.
• Modification: Lift and extend one arm, lower, then lift and extend your opposite leg.
• Challenge: After extending, perform a crunch by touching your elbow to your opposite knee under your stomach and then lower both to the ground.

Make sure to stretch before you call your workout complete! Here are a few ideas:

• Child’s Pose
• Triceps Stretch
• Stretches You Can Do in Your Office (seated stretches)