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

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 make 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.

Week #7: 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.

Squat to Overhead Press – 16 repetitions OR 45 seconds

• Modification: Try using only your bodyweight. Squat down to a seated position in a chair, then stand and repeat.
• Challenge: Pulse at the bottom of the squat before standing into the overhead press. Add or increase weight for greater intensity.

Reverse Lunge – 16 repetitions OR 45 seconds

• Modification: Hold onto another stable object or surface for support.
• Challenge: Hold at the bottom for 2 seconds before returning to your starting position.

Scapular Wall Slide – 16 repetitions OR 45 seconds

• Think about squeezing your shoulder blades back and down to complete this movement. Pause for 1 – 2 seconds at your full range of motion before returning to the starting position.

Shoulder Circles – 45 seconds

• Aim to hold your arms at shoulder height throughout, and switch directions halfway through the interval.
• Modification: Perform from a seated position. Perform on one side at a time.
• Challenge: Hold a light weight in each hand.

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.

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

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 make 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.

Week #6: Lower 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.

Sumo Squat – 16 repetitions OR 45 seconds

• Start by bringing your legs a little bit outside of hip width and pointing the toes out. Push your hips back and down and bend at the knees to lower into a seated position. Pause for 1 second, then slowly return to the starting position.

Single-Leg Deadlift – 16 repetitions OR 45 seconds

• Find balance on one leg, using a waist-high surface or wall for support if needed. Hinge at the hips to lower your chest towards the floor and extend your leg behind you. Slowly return to the starting position. Alternate legs after each repetition, or complete 8 repetitions on each.

Side Lunge – 16 repetitions OR 45 seconds

• Pause for 1 second at your full range of motion before returning to the starting position. Alternate legs after each repetition, or complete 8 repetitions on each.

Calf Raise – 16 repetitions OR 45 seconds

• Modification: Perform from a seated position. Really think about squeezing your calf muscles.
• Challenge: Perform single-leg calf raises.

Pause Marches – 16 repetitions

• Stand with a tall posture and engage your core. Slowly bring one knee up to hip height (or whatever your full range of motion allows), pause and hold for 5-10 seconds, then lower back to your starting position. Alternate between your right and left legs.
• Modification: Complete from a seated position or use a waist-high surface or wall for support.
• Challenge: Hold your arms straight overhead while you complete these repetitions.

This week, the workout is designed to strengthen your core with standing movements!

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.

Week #5: Standing Core Circuit

• Rest 10 to 15 seconds after completing a movement before starting the next one.
• You can complete this circuit 2 – 4 times for a longer core workout or complete it once a few times throughout the day for extra core work.
• You can use a wall or chair for support during any of these movements!
• Maintain a tall posture with shoulders back and a straight spine while completing these movements. Think about drawing your belly button to your spine to engage your abdominal muscles.

Standing Incline Plank – 30 to 45 seconds

• Place your hands against the wall or on a chair for support. Position your feet so that you are leaning forward slightly and engage your core. Walk your feet further from the wall or the chair to increase the challenge.

Standing Bird-Dogs – 30 to 45 seconds

• Place your hands against the wall or on a chair for support. Position your feet so that you are leaning forward slightly and engage your core. Extend one leg behind you and reach the opposite arm towards the ceiling. Pause, then slowly return to the starting position. Alternate with the opposite arm and leg.
• Modification: Extend one leg, pause and return to the starting position before extending the opposite arm. Alternate between one leg and one arm at a time.

Marching – 30 to 45 seconds

• Stand with a tall posture and engage your core. Slowly bring one knee up to hip height (or whatever your full range of motion allows), pause, then lower back to your starting position. Alternate between your right and left legs.
• Challenge: Start standing with your arms overhead. As you bring one knee up, move both arms straight down to your side. As you lower your leg, bring your arms straight back overhead.

Standing Twist – 30 to 45 seconds

• From a standing position, extend your arms in front of you at shoulder height with palms together. Engage your core and slowly rotate your arms and torso to one side, keeping your hips facing forward. Slowly return to the starting position. Alternate between your right and left side.

Wood Chops – 30 to 45 seconds (switch sides halfway)

• Modification: Perform from a seated position.
• Challenge: Perform with a 4-second count to bring your arms above your shoulders and a 4-second count to return to the starting position.

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

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.

Week #4: 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.

Push-Ups – 16 repetitions OR 45 seconds

• Modification: Try this exercise on your knees or try placing your hands on a stable chair, waist-high surface, or on the wall.
• Challenge: Try holding for 1-2 seconds at the bottom of the movement, or perform a tricep push-up. You could also add a single-leg raise or stagger your hands.

Chair Squat – 16 repetitions OR 45 seconds

• Modification: Hold onto another stable object or surface for support. Use your upper body to help support you as you return to standing.
• Challenge: Perform on a stable surface that is a lower height to increase the depth of your squat. Lower into the squat for a 4 second count and return to standing for a 4 second count. 

Side Lunge – 16 repetitions OR 45 seconds

• Modification: Hold onto another stable object or surface for support.
• Challenge: Pause for 2 seconds at the bottom of the movement before returning to your starting position. Try adding weight.

Arm Pull Series – 16 repetitions OR 45 seconds

• Imagine you are holding a rope in your hands that you are trying to pull apart in different ways for this series.
• Challenge: If you have a resistance band, you can use it for an added challenge.

Russian Twists – 16 repetitions OR 45 seconds

• Modification: Try trunk rotations either standing or in a chair. Extend your arms straight out in front of you if possible.
• Challenge: Lift and hold your feet off the ground while performing this movement. Try holding a weight in your hands.

We are social beings.  If covid lockdowns taught us anything, they taught us that we as humans are designed to interact with others.  And researchers say that exercising with other active people can help motivate us to be active ourselves.  Being active with friends also helps make exercise more enjoyable and holds us accountable to stick to our workout routines. 

Here are 5 tips for choosing a workout buddy!

1. Pick an activity that you and your workout buddy both enjoy; e.g., walking, running, pickleball, or working out at the gym.
2. Choose a buddy at a similar fitness level with similar fitness goals, so neither of you gets discouraged. 
3. Select someone who lives in close proximity to you, to increase the chances of being able to meet up on a regular basis.
4. Choose someone with a similar schedule to yours; e.g., are you a morning exerciser or prefer evening workouts?
5. This may seem obvious, but select a buddy that you like.  Socializing during the activity is half the fun.