It’s almost March and that means SPRING is just around the corner! We are stepping into spring with a brand-new, challenging and awesome fitness challenge -10K-a-Day + Squats & Push-ups! We are challenging you to accumulate 10,000 steps each and every day! The goal is to get up and moving -no couch potatoes here, folks! The more steps you take, the better you will feel and the lower your risk for future health problems! And then we are also throwing in some squats and push-ups for your added pleasure. You’re welcome!
Why 10,000 steps?
- The Surgeon General recommends 10K (10K = 10,000) a Day and that dude knows his stuff!
- The SG recommends that all adults get 30 minutes of physical activity several times a week.
- It takes roughly 2,000 steps to walk a mile.
- 2 miles of walking can be completed in approximately 30 minutes (that’s 4,000 steps).
- Therefore, the goal of taking 10,000 steps in one day (that equals 5 miles) assumes that a typical individual takes 6,000 steps during their normal daily activity.
- Studies have shown that 10,000 steps daily can reduce your risk for chronic disease and an early death.
Now, unless you want to sit and count each and every step you take, every day, you might want to invest in an activity tracker or a pedometer! We are giving away a Polar Loop right now! Are you feeling lucky?
Rest days are provided every five days to give you a chance to let your muscles recoup. As with all of our monthly workout calendars, these daily exercises are intended to supplement and enhance your current fitness routine.
Stay aware of your form at all times! It’s quality, not quantity that counts. If you find the daily total too difficult to achieve, just do as many as you can, or break it up into smaller sets throughout your day. If you need to modify your exercises, do so! This workout is for YOU. Challenge yourself, but not to the point of injury.
Push-ups: Check out this article for proper push-up form, as well as modified versions of the basic push-up.
Another alternative for beginners is to do push-ups against a wall! You will build chest and arm strength that will allow you to move on to a more advanced push-up down the road.
If you find the push-ups too easy, add in a clap after each rep! If you can handle that, you are definitely a rockstar!
Squats: What is the proper form for squats? This video will demonstrate, as well as show you some alternative squats!
If you are a total beginner with squats, you may want to cut the number in half. Squatting is NOT about bending your knees -you need to use your core to stabilize your body and control the movement. Make sure you are sticking your booty out behind you and that your knees are not going out in front of your toes. You can use an actual chair if it helps you… Stand up straight and then sit back like you would if you were actually going to sit down. Once you feel the chair on your butt, squeeze your glute muscles to lift you back up to a standing position. Do not actually sit down! Or another trick is to stand facing a wall, staying about six inches away. This will force you to push your booty back, instead of your knees forward!
An alternative for the squat is the glute bridge. Lie face-up on the floor with your knees bent and your feet flat on the floor, hip-width apart. Raise your hips so your body forms as straight line from your shoulders to your knees. Pause in the up position, then lower your body back to the starting position. Click here to see a demonstration.
If the squats are too easy for you, try adding in weights or a kettleball!
Downloadable Google Calendar can be found at the end of this post!
New Weight Loss Challenge:
We have a brand-spanking-new weight loss challenge for you to join on March 9th! Sign up now! Step into Spring… let’s shed the extra pounds and start fresh!
Our Facebook Page:
We share tons of motivation, support, recipes, tips and so much more on our Facebook page! If you don’t “like” us, you’re seriously missing out.
We have a special 10K-a-Day + Squats & Push-ups event set up, too! We will hold you accountable with daily check-ins!
Sign up for the Together We Race Virtual 5K/10K/Mile Walk and Run! Use code SPRING for a special discount! Anyone can register! Did I mention we will send a super-soft custom race tee and a finisher’s medal straight to your doorstep? Oh, yes we will! A portion of the proceeds benefit the non-profit, Together We Rise -they are doing amazing things for youth in foster care!
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Disclaimer: We are not medical professionals or experts. Please consult with your doctor before beginning any new fitness plan.