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Beginner's Fitness Challenge
Here are the exercise examples for the Beginner's Fitness Calendar. Just click the image to make it large enough to see more clearly and follow the instructions written to the side.
Just as you see in the pictures: Stand up with arms out, bend at the waist to touch right arm to the left foot. Stand back up straight, bend at the waist and touch your left arm to your right foot.
Start with hands touching and elbows out. Slowly turn left and back to the middle position; then turn right and back to the middle position.
Just like you do a squat with arms out, but don't let your bottom actually sit on the chair.
Sit on a chair, hand holding each side, lift your knees. Here is a video example.
There is not am image shown for the arm circles, but they are the same ones we did in gym class as a kid: small arm circles, large arm circles, forwards and backwards. You can do these as comfortable for your shoulders and arms; just make sure to do them for the range of motion and flexibility.
Beginner / Intermediate Fitness Challenge
This second calendar has exercises that are familiar to most of us from past challenges. Please use this graphic chart for examples of how you should do these intermediate workouts. Click the image to make it larger and see the exact formats.
Do them exactly as you see in the picture (arms folded), buttocks out, back straight at a slant.
If it is too uncomfortable lifting your neck as shown in the picture, you can lay flat and lift legs straight up.
Keep your arms and back in formation; on your knees and cross feet OR no knees and legs straight.
Do your lunges as seen in the pictures. Quality over speed; take your time and do them right.
Place a rolled towel under the small of your back for better comfort and form. Only go as high as you see in the picture.
Make sure to choose a sturdy chair, hold and lean forward with a straight back, lift your legs straight as you see in the picture. Lift left leg and then right leg ---> That equals on set, so if the day says to do 12 that is 1 (left and right legs), 2 (left and right legs), 3 (left and right legs) and so on, so 24 total.