Recent posts of mine have focused on goal-setting (general and specific), staying focused, taking initiative and getting moving. How have these posts impacted you thus far? Have you read them, agreed with the content and taken action to increase your physical activity? Or maybe you agree with the ideas, but haven’t made any changes? Well, what are you waiting for?

This weekend, I challenge you to make a goal for yourself and stick through it throughout the weekend. Include today (Friday) if you can. Next time, we’ll shoot for the entire week! Write your goal down on a piece of paper and stick it on the fridge or somewhere you will see it. Want to save a tree? Set an alarm on your phone to remind you to accomplish your goal! I actually have a tiny white board in my bedroom that I write down a weekly exercise on. This weekend, (and the following week), my goal is to do 1-2 sets of side planks every evening before hitting the sheets.

Here are some other ideas for your weekend workout challenge. You can select one, a few or all of the exercise ideas below! Remember, what you put into a workout is directly related to what you get out of it. So if you have lots of changes to make, chose lots of exercises!

Beginner Level Exercises

  • Do “x” amount of sit-ups upon rising (“x” is a number that is challenging for you, whether that’s 5, 10, 20, etc.)
  • Walk for at least 15 minutes every day
  • Walk up and down your staircase (or any staircase) 3 times
  • Do 10 jumping jacks
  • Do “x” amount of push-ups before bed
  • For an added challenge—combine a few or all of the above!

Intermediate Level Exercises

  • Do 30 sit-ups
  • Walk/run for 30 minutes every day
  • Walk a flight of stairs 5 times
  • Do 30 jumping jacks
  • Do 15-30 push-ups
  • Do 10 squats
  • Added challenge—do all of the above!

Advanced Level Exercises

  • 50 sit-ups
  • 10 10-second planks
  • Run/sprint intervals 30-60 minutes or Tabata workout
  • Run 5 flights of stairs (or more!)
  • 30 “air jacks”
  • 30 push-ups
  • 30 squat jumps
  • All of the above!

Peace, love and weekend challenges,

Melissa Villamizar, CPT



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