The Benefits Of A Twitter Hashtag

Today I am introducing a new component to my website: the weekly activity challenge. For the next year (at least) I’ll be posting a weekly activity challenge on Monday’s. This will highlight some form of activity or workout you can do throughout the week to stay active. The challenges will vary from walking, to stationary holds, to workouts and other types of activities that we do naturally as human beings. You can try them every day if you’d like, but I’d recommend at least 3 times throughout the week.

Every activity challenge will follow a few key principles:

• They can be done at home or outside.
• They won’t require any specialized equipment, just things you can find at home.
• They will be based on natural human movements and bodyweight exercises.
• Should take less than 60 minutes to complete, most will be less than 30 minutes.
• Can be done every day.

For the next 5 weeks, I will outlining out “Benchmark Challenges”. These are activity challenges that we will test every 10 weeks to see your improvement. In the next 5 weeks, you’ll be establishing your baselines to get a clear picture of where you’re starting from.

Today, I’m introducing Benchmark #1.

Weekly Activity Challenge – Benchmark #1:

As many rounds as you can in 10 minutes of: 1. 6  2. 8  3. 10 

For 10 minutes, you will continue to cycle through exercises 1, 2, and 3. Count how many fully complete rounds you can get, plus any additional reps.

For example: If you complete 6 full rounds, plus the push ups and half the squats, your score would be: 6 rounds 10 reps. Now, when we test this again in 10 weeks, if you score 6 rounds 15 reps you’ll know exactly how much you’ve improved!

Try this workouts once per day if you can, or at least 3 times throughout the week. If you try it every single day, don’t be surprised if you’re score drops a little at first. This will be due to sore and tired muscles.

Please post your scores in the comments section for each time you do it. I also recommend a Workout Journal for your own records.

Have Fun!