28 Day Fitness Challenge - Day Twenty-Five #28DayFit

Today, we are combining strength training with cardio training to get the maximum benefit from our workouts.

Day Twenty-Five
(combined)

Beginner Level

1. Run up and down one flight of stairs (in your home, at work or at the mall) 15 times (that's up AND down counted as one time), while holding hand weights. Make sure to move your hands in a jogging motion while holding the weights, in time with your jogging. You may use water bottles or cans of food if you don't have hand weights. This is a great way to get your heart rate up while also working your arm muscles. Just remember to be careful; the last thing you need at this point is to slip and fall down a flight of stairs. Make sure to wear appropriate shoes.

2. Walk for 25 minutes at a reasonable pace; then do 10 minutes of planks. Make sure you are wearing comfortable walking shoes. If the weather is not conducive to outdoor walking, go to your local mall or shopping center. You can also use a treadmill, if you have access to one. Take deep breaths as you walk, letting oxygen fill your lungs. A plank is where you klay face down to the ground and hold your body up using your hands and your feet, keeping your legs, back and arms, straight.

3. Jog for 15 minutes; then do 10 push-ups. You can do this either by jogging in place at home, on a treadmill if you have access to one or by jogging outside for 15 minutes. Make sure you wear appropriate shoes. Don't forget to stretch before and after you jog. If jogging for fourteen consecutive minutes is too difficult for you, break it up and do two separate sessions of jogging for 7 1/2 minutes each, followed by 5 push-ups with each set.

4. Jump rope for 15 minutes; then do 10 front lunges. For the lunges, place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs. If 15 minutes of jumping rope is too difficult for you to achieve all at once, you may break the session into two 7 1/2-minute sessions with 5 front lunges with each set. Make sure you are either wearing appropriate shoes or are on a padded surface (rug or mat) to prevent overly jarring your joints.

5. Do 5 squats while lifting hand weights from shoulder height to all the way extended and back down again. Then, setting the weights out of the way, do 5 jumping jacks/star jumps. Then repeat, doing 5 squats and then 5 jumping jacks/star jumps. Then repeat the process two more times so that you have done a total of four sets of 5 squats/arm lifts and four sets of 5 jumping jacks/star jumps. Raise the arms while doing the squat and lower them back to your shoulders when you are coming up from the squat.for the squat, place your feet shoulder-width apart. Slowly lower your bottom as though you are about to sit in a chair, keeping your back straight and your knees should not bend any further than a 90 degree angle. Hold for 10 seconds and stand back up. This will work out your buttocks, the backs of your thighs and, if you keep your posture straight, your abdominal muscles. the arm weights will work out your upper arms and the jumping jacks/star jumps will get your heart rate elevated to help burn off calories.

6. Spend 15 minutes roller skating while wearing ankle and wrist weights. This will work out several areas of the body, with particular focus on the legs. Be sure to wear appropriate safety gear.

7. Hold weights in your hands while doing the 14-minute boxing session on the Wii Fit. This will work out your arm muscles while giving you a cardio workout using your legs at the same time. You may hold cans or bottle of water in place of the hand weights if you don't have any. Make sure the weights are heavy enough to cause you a slight strain but not so heavy that you can't do the workout.


Intermediate Level

1. Run up and down one flight of stairs (in your home, at work or at the mall) 25 times (that's up AND down counted as one time), while holding hand weights. Make sure to move your hands in a jogging motion while holding the weights, in time with your jogging. You may use water bottles or cans of food if you don't have hand weights. This is a great way to get your heart rate up while also working your arm muscles. Just remember to be careful; the last thing you need at this point is to slip and fall down a flight of stairs. Make sure to wear appropriate shoes.

2. Walk for 45 minutes at a reasonable pace; then do 15 minutes of planks. Make sure you are wearing comfortable walking shoes. If the weather is not conducive to outdoor walking, go to your local mall or shopping center. You can also use a treadmill, if you have access to one. Take deep breaths as you walk, letting oxygen fill your lungs. A plank is where you lay face down to the ground and hold your body up using your hands and your feet, keeping your legs, back and arms, straight.

3. Jog for 25 minutes; then do 16 push-ups. You can do this either by jogging in place at home, on a treadmill if you have access to one or by jogging outside for 25 minutes. Make sure you wear appropriate shoes. Don't forget to stretch before and after you jog. If jogging for 25 consecutive minutes is too difficult for you, break it up and do two separate sessions of jogging for 12 1/2 minutes each, followed by 8 push-ups each time.

4. Jump rope for 20 minutes; then do 16 front lunges. For the lunges, place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs. If 20 minutes of jumping rope is too difficult for you to achieve all at once, you may break the session into two 10-minute sessions, followed by 8 front lunges each time. Make sure you are either wearing appropriate shoes or are on a padded surface (rug or mat) to prevent overly jarring your joints.

5. Do 5 squats while lifting hand weights from shoulder height to all the way extended and back down again. Then, setting the weights out of the way, do 5 jumping jacks/star jumps. Then repeat this four more times (for a total of fivesets of 5 squats/arm lifts and four sets of 5 jumping jacks/star jumps). Raise the arms while doing the squat and lower them back to your shoulders when you are coming up from the squat.for the squat, place your feet shoulder-width apart. Slowly lower your bottom as though you are about to sit in a chair, keeping your back straight and your knees should not bend any further than a 90 degree angle. Hold for 10 seconds and stand back up. This will work out your buttocks, the backs of your thighs and, if you keep your posture straight, your abdominal muscles. the arm weights will work out your upper arms and the jumping jacks/star jumps will get your heart rate elevated to help burn off calories.

6. Spend 20 minutes roller skating while wearing ankle and wrist weights. This will work out several areas of the body, with particular focus on the legs. Be sure to wear appropriate safety gear.

7. Hold weights in your hands while doing the 14-minute boxing session, twice, on the Wii Fit. This will work out your arm muscles while giving you a cardio workout using your legs at the same time. You may hold cans or bottle of water in place of the hand weights if you don't have any. Make sure the weights are heavy enough to cause you a slight strain but not so heavy that you can't do the workout.


Advanced Level

1. Run up and down one flight of stairs (in your home, at work or at the mall) 35 times (that's up AND down counted as one time), while holding hand weights. Make sure to move your hands in a jogging motion while holding the weights, in time with your jogging. You may use water bottles or cans of food if you don't have hand weights. This is a great way to get your heart rate up while also working your arm muscles. Just remember to be careful; the last thing you need at this point is to slip and fall down a flight of stairs. Make sure to wear appropriate shoes. Your hand weights, if you have them, should be no less than 5 pounds each, although, at the advanced level, you are probably capable of using heavier hand weights.

2. Walk for 48 minutes at a fast pace; then do 18 minutes of planks. Make sure you are wearing comfortable walking shoes. If the weather is not conducive to outdoor walking, go to your local mall or shopping center. You can also use a treadmill, if you have access to one. Take deep breaths as you walk, letting oxygen fill your lungs. A plank is where you lay face down to the ground and hold your body up using your hands and your feet, keeping your legs, back and arms, straight.

3. Jog for 34 minutes; then do 20 push-ups. You can do this either by jogging in place at home, on a treadmill if you have access to one or by jogging outside for 34 minutes. Make sure you wear appropriate shoes. Don't forget to stretch before and after you jog. If jogging for 34 consecutive minutes is too difficult for you, break it up and do two separate sessions of jogging for 17 minutes each, followed by 10 push-ups each time.

4. Jump rope for 26 minutes; then do 20 front lunges. For the lunges, place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs. If 26 minutes of jumping rope is too difficult for you to achieve all at once, you may break the session into two 13-minute sessions, followed by 10 front lunges each time. Make sure you are either wearing appropriate shoes or are on a padded surface (rug or mat) to prevent overly jarring your joints.

5. Do 5 squats while lifting hand weights from shoulder height to all the way extended and back down again. Then, setting the weights out of the way, do 5 jumping jacks/star jumps. Then repeat this five more times (for a total of six sets of 5 squats/arm lifts and five sets of five jumping jacks/star jumps). Raise the arms while doing the squat and lower them back to your shoulders when you are coming up from the squat.for the squat, place your feet shoulder-width apart. Slowly lower your bottom as though you are about to sit in a chair, keeping your back straight and your knees should not bend any further than a 90 degree angle. Hold for 10 seconds and stand back up. This will work out your buttocks, the backs of your thighs and, if you keep your posture straight, your abdominal muscles. The arm weights will work out your upper arms and the jumping jacks/star jumps will get your heart rate elevated to help burn off calories.

6. Spend 30 minutes roller skating while wearing ankle and wrist weights. This will work out several areas of the body, with particular focus on the legs. Be sure to wear appropriate safety gear.

7. Hold weights in your hands while doing the 14-minute boxing session, three times, on the Wii Fit. This will work out your arm muscles while giving you a cardio workout using your legs at the same time. You may hold cans or bottle of water in place of the hand weights if you don't have any. Make sure the weights are heavy enough to cause you a slight strain but not so heavy that you can't do the workout.


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28 Day Fitness Challenge - Day Twenty-Three #28DayFit

Day Twenty-Three
(anaerobic/strength training)

Choose two exercises within your level:

Beginner Level

1.  Grab some small hand weights and put your arms straight up above your head. Slowly bend your elbows, lowering the hand weights to behind your head. Slowly unbend your arms and repeat this 14 times. This will work out the underside of your upper arms. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights. Start with smaller weights. At this level, you will probably need to work your way up to heavier weights. If you are comfortable using heavier weights, then go ahead.

2. Do 14 squats. Place your feet shoulder-width apart. Slowly lower your bottom as though you are about to sit in a chair, keeping your back straight and your knees should not bend any further than a 90 degree angle. Hold for 10 seconds and stand back up. Repeat this 14 times. This will work out your buttocks, the backs of your thighs and, if you keep your posture straight, your abdominal muscles.

3. Do 14 front lunges. Place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs.

4. Do 14 sit ups. Lay with your back flat and your knees bent. Either have someone hold your feet down or tuck them under your couch to be certain you don't lift them off the floor. Cross your arms behind your head, but keep them loose. Keeping your back straight, lift your upper body until you are sitting up, then slowly lower yourself again. Be certain not to pull yourself using your arms. This is meant to be working out your abdominal muscles, so let them do the work.

5. Do 14 stomach crunches. These are similar to a sit up, except you do not sit up all the way. Lay flat with your knees bent. Cross your hands over your chest. Curl your shoulders up towards your pelvis. As you lift your shoulders, keep the small of your back against the floor. Repeat this fourteen times. This will work out your abdominal muscles and your obliques.

6. Do 9 push-ups. Facing down, put your arms on the floor, elbows straight and keep your back straight and your legs straight out behind you. Slowly bend your elbows to touch your chin almost to the floor while keeping your back straight. Then straighten your arms, raising yourself back up from the floor, again, keeping your back straight. Repeat this nine times. This is an excellent workout for your arms, but can also have a positive impact on your abdominal muscles and back. If this is too difficult for you, instead of keeping your legs straight out behind you, you may instead kneel on your knees for this.

7. Grab some small hand weights and hold the weights at shoulder height, almost sitting on top of your shoulders but nor touching. Slowly raise your arms straight up, as if pushing the weights up above your head. Then slowly lower them to just above your shoulders again, keeping them close to you. Repeat this 14 times. This will work out your upper arm and your shoulder muscles. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights, and be careful not to drop them.

8. Swim 14 laps in a pool that is smaller than Olympic-sized or 9 laps in an Olympic-sized pool. The resistance of the water against your movements is a great way to tone your muscles and the weightlessness your body experiences in the water means that the exercise is not harmful to your joints. Most communities have a pool that you can use for small fee.

9. Hold a medicine ball down in front of you, keeping your back straight. Continuing to keep your back and arms straight, raise the medicine ball above your head, then lower it slowly to your right. Bring it back up above your head and then lower it slowly to your left. Then bring it back up above your head and slowly lower it in front of you again. Do this 8 times. This will work out your back muscles and your abdominal muscles as well as the muscles in your upper arms and shoulders.

10. Do 8 crossover crunches. This is the same as a regular crunch but you keep your hands held behind your head and with each raise of your body, you semi-touch one elbow to the opposite knee, then you repeat the process again using the other elbow. As you lift your shoulders, keep the small of your back against the floor. This will work out your abdominal muscles and your obliques.


Intermediate Level

1. Grab some small hand weights and put your arms straight up above your head. Slowly bend your elbows, lowering the hand weights to behind your head. Slowly unbend your arms and repeat this 20 times. This will work out the underside of your upper arms. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights. At this level, you should be able to start with some medium-weight hand weights. You might still need to work your way up to heavier weights.

2. Do 19 squats. Place your feet shoulder-width apart. Slowly lower your bottom as though you are about to sit in a chair, keeping your back straight and your knees should not bend any further than a 90 degree angle. Hold for 10 seconds and stand back up. Repeat this 19 times. This will work out your buttocks, the backs of your thighs and, if you keep your posture straight, your stomach muscles.

3. Do 18 front lunges. Place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs.

4. Do 24 sit ups. Lay with your back flat and your knees bent. Either have someone hold your feet down or tuck them under your couch to be certain you don't lift them off the floor. Cross your arms behind your head, but keep them loose. Keeping your back straight, lift your upper body until you are sitting up, then slowly lower yourself again. Be certain not to pull yourself using your arms. This is meant to be working out your abdominal muscles, so let them do the work.

5. Do 19 stomach crunches. These are similar to a sit up, except you do not sit up all the way. Lay flat with your knees bent. Cross your hands over your chest. Curl your shoulders up towards your pelvis. As you lift your shoulders, keep the small of your back against the floor. Repeat this nineteen times. This will work out your abdominal muscles and your obliques.

6. Do 14 push-ups. Facing down, put your arms on the floor, elbows straight and keep your back straight and your legs straight out behind you. Slowly bend your elbows to touch your chin almost to the floor while keeping your back straight. Then straighten your arms, raising yourself back up from the floor, again, keeping your back straight. Repeat this fourteen times. This is an excellent workout for your arms, but can also have a positive impact on your abdominal muscles and back.

7. Grab some small hand weights and hold the weights at shoulder height, almost sitting on top of your shoulders but nor touching. Slowly raise your arms straight up, as if pushing the weights up above your head. Then slowly lower them to just above your shoulders again, keeping them close to you. Repeat this 19 times. This will work out your upper arm and your shoulder muscles. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights, and be careful not to drop them.

8. Swim 19 laps in a pool that is smaller than Olympic-sized or 14 laps in an Olympic-sized pool. The resistance of the water against your movements is a great way to tone your muscles and the weightlessness your body experiences in the water means that the exercise is not harmful to your joints. Most communities have a pool that you can use for small fee.

9. Hold a medicine ball down in front of you, keeping your back straight. Continuing to keep your back and arms straight, raise the medicine ball above your head, then lower it slowly to your right. Bring it back up above your head and then lower it slowly to your left. Then bring it back up above your head and slowly lower it in front of you again. Do this 13 times. This will work out your back muscles and your abdominal muscles as well as the muscles in your upper arms and shoulders.

10. Do 13 crossover crunches. This is the same as a regular crunch but you keep your hands held behind your head and with each raise of your body, you semi-touch one elbow to the opposite knee, then you repeat the process again using the other elbow. As you lift your shoulders, keep the small of your back against the floor. This will work out your abdominal muscles and your obliques.


Advanced Level

1. Grab some small hand weights and put your arms straight up above your head. Slowly bend your elbows, lowering the hand weights to behind your head. Slowly unbend your arms and repeat this 24 times. This will work out the underside of your upper arms. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights. If you have hand weights, they should be a minimum of 5 pounds each, but, at this level, you are probably capable of heavier weights.

2. Do 24 squats. Place your feet shoulder-width apart. Slowly lower your bottom as though you are about to sit in a chair, keeping your back straight and your knees should not bend any further than a 90 degree angle. Hold for 10 seconds and stand back up. Repeat this 24 times. This will work out your buttocks, the backs of your thighs and, if you keep your posture straight, your stomach muscles.

3. Do 24 front lunges. Place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs.

4. Do 34 sit ups. Lay with your back flat and your knees bent. Either have someone hold your feet down or tuck them under your couch to be certain you don't lift them off the floor. Cross your arms behind your head, but keep them loose. Keeping your back straight, lift your upper body until you are sitting up, then slowly lower yourself again. Be certain not to pull yourself using your arms. This is meant to be working out your abdominal muscles, so let them do the work.

5. Do 24 stomach crunches. These are similar to a sit up, except you do not sit up all the way. Lay flat with your knees bent. Cross your hands over your chest. Curl your shoulders up towards your pelvis. As you lift your shoulders, keep the small of your back against the floor. Repeat this 24 times. This will work out your abdominal muscles and your obliques.

6. Do 24 push-ups. Facing down, put your arms on the floor, elbows straight and keep your back straight and your legs straight out behind you. Slowly bend your elbows to touch your chin almost to the floor while keeping your back straight. Then straighten your arms, raising yourself back up from the floor, again, keeping your back straight. Repeat this 24 times. This is an excellent workout for your arms, but can also have a positive impact on your abdominal muscles and back.

7. Grab some small hand weights and hold the weights at shoulder height, almost sitting on top of your shoulders but nor touching. Slowly raise your arms straight up, as if pushing the weights up above your head. Then slowly lower them to just above your shoulders again, keeping them close to you. Repeat this 24 times. This will work out your upper arm and your shoulder muscles. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights, and be careful not to drop them.

8. Swim 29 laps in a pool that is smaller than Olympic-sized or 19 laps in an Olympic-sized pool. The resistance of the water against your movements is a great way to tone your muscles and the weightlessness your body experiences in the water means that the exercise is not harmful to your joints. Most communities have a pool that you can use for small fee.

9. Hold a medicine ball down in front of you, keeping your back straight. Continuing to keep your back and arms straight, raise the medicine ball above your head, then lower it slowly to your right. Bring it back up above your head and then lower it slowly to your left. Then bring it back up above your head and slowly lower it in front of you again. Do this 17 times. This will work out your back muscles and your abdominal muscles as well as the muscles in your upper arms and shoulders.

10. Do 18 crossover crunches. This is the same as a regular crunch but you keep your hands held behind your head and with each raise of your body, you semi-touch one elbow to the opposite knee, then you repeat the process again using the other elbow. As you lift your shoulders, keep the small of your back against the floor. This will work out your abdominal muscles and your obliques.

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28 Day Fitness Challenge - Day Twenty #28DayFit

Day Twenty
(anaerobic/strength training)

Choose two exercises within your level:

Beginner Level

1.  Grab some small hand weights and put your arms straight up above your head. Slowly bend your elbows, lowering the hand weights to behind your head. Slowly unbend your arms and repeat this 12 times. This will work out the underside of your upper arms. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights. Start with smaller weights. At this level, you will probably need to work your way up to heavier weights. If you are comfortable using heavier weights, then go ahead.

2. Do 12 squats. Place your feet shoulder-width apart. Slowly lower your bottom as though you are about to sit in a chair, keeping your back straight and your knees should not bend any further than a 90 degree angle. Hold for 10 seconds and stand back up. Repeat this 12 times. This will work out your buttocks, the backs of your thighs and, if you keep your posture straight, your abdominal muscles.

3. Do 12 front lunges. Place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs.

4. Do 12 sit ups. Lay with your back flat and your knees bent. Either have someone hold your feet down or tuck them under your couch to be certain you don't lift them off the floor. Cross your arms behind your head, but keep them loose. Keeping your back straight, lift your upper body until you are sitting up, then slowly lower yourself again. Be certain not to pull yourself using your arms. This is meant to be working out your abdominal muscles, so let them do the work.

5. Do 12 stomach crunches. These are similar to a sit up, except you do not sit up all the way. Lay flat with your knees bent. Cross your hands over your chest. Curl your shoulders up towards your pelvis. As you lift your shoulders, keep the small of your back against the floor. Repeat this twelve times. This will work out your abdominal muscles and your obliques.

6. Do 8 push-ups. Facing down, put your arms on the floor, elbows straight and keep your back straight and your legs straight out behind you. Slowly bend your elbows to touch your chin almost to the floor while keeping your back straight. Then straighten your arms, raising yourself back up from the floor, again, keeping your back straight. Repeat this eight times. This is an excellent workout for your arms, but can also have a positive impact on your abdominal muscles and back. If this is too difficult for you, instead of keeping your legs straight out behind you, you may instead kneel on your knees for this.

7. Grab some small hand weights and hold the weights at shoulder height, almost sitting on top of your shoulders but nor touching. Slowly raise your arms straight up, as if pushing the weights up above your head. Then slowly lower them to just above your shoulders again, keeping them close to you. Repeat this 12 times. This will work out your upper arm and your shoulder muscles. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights, and be careful not to drop them.

8. Swim 12 laps in a pool that is smaller than Olympic-sized or 8 laps in an Olympic-sized pool. The resistance of the water against your movements is a great way to tone your muscles and the weightlessness your body experiences in the water means that the exercise is not harmful to your joints. Most communities have a pool that you can use for small fee.

9. Hold a medicine ball down in front of you, keeping your back straight. Continuing to keep your back and arms straight, raise the medicine ball above your head, then lower it slowly to your right. Bring it back up above your head and then lower it slowly to your left. Then bring it back up above your head and slowly lower it in front of you again. Do this 6 times. This will work out your back muscles and your abdominal muscles as well as the muscles in your upper arms and shoulders.


Intermediate Level

1. Grab some small hand weights and put your arms straight up above your head. Slowly bend your elbows, lowering the hand weights to behind your head. Slowly unbend your arms and repeat this 17 times. This will work out the underside of your upper arms. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights. At this level, you should be able to start with some medium-weight hand weights. You might still need to work your way up to heavier weights.

2. Do 17 squats. Place your feet shoulder-width apart. Slowly lower your bottom as though you are about to sit in a chair, keeping your back straight and your knees should not bend any further than a 90 degree angle. Hold for 10 seconds and stand back up. Repeat this 17 times. This will work out your buttocks, the backs of your thighs and, if you keep your posture straight, your stomach muscles.

3. Do 16 front lunges. Place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs.

4. Do 22 sit ups. Lay with your back flat and your knees bent. Either have someone hold your feet down or tuck them under your couch to be certain you don't lift them off the floor. Cross your arms behind your head, but keep them loose. Keeping your back straight, lift your upper body until you are sitting up, then slowly lower yourself again. Be certain not to pull yourself using your arms. This is meant to be working out your abdominal muscles, so let them do the work.

5. Do 17 stomach crunches. These are similar to a sit up, except you do not sit up all the way. Lay flat with your knees bent. Cross your hands over your chest. Curl your shoulders up towards your pelvis. As you lift your shoulders, keep the small of your back against the floor. Repeat this seventeen times. This will work out your abdominal muscles and your obliques.

6. Do 12 push-ups. Facing down, put your arms on the floor, elbows straight and keep your back straight and your legs straight out behind you. Slowly bend your elbows to touch your chin almost to the floor while keeping your back straight. Then straighten your arms, raising yourself back up from the floor, again, keeping your back straight. Repeat this twelve times. This is an excellent workout for your arms, but can also have a positive impact on your abdominal muscles and back.

7. Grab some small hand weights and hold the weights at shoulder height, almost sitting on top of your shoulders but nor touching. Slowly raise your arms straight up, as if pushing the weights up above your head. Then slowly lower them to just above your shoulders again, keeping them close to you. Repeat this 17 times. This will work out your upper arm and your shoulder muscles. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights, and be careful not to drop them.

8. Swim 18 laps in a pool that is smaller than Olympic-sized or 12 laps in an Olympic-sized pool. The resistance of the water against your movements is a great way to tone your muscles and the weightlessness your body experiences in the water means that the exercise is not harmful to your joints. Most communities have a pool that you can use for small fee.

9. Hold a medicine ball down in front of you, keeping your back straight. Continuing to keep your back and arms straight, raise the medicine ball above your head, then lower it slowly to your right. Bring it back up above your head and then lower it slowly to your left. Then bring it back up above your head and slowly lower it in front of you again. Do this 10 times. This will work out your back muscles and your abdominal muscles as well as the muscles in your upper arms and shoulders.


Advanced Level

1. Grab some small hand weights and put your arms straight up above your head. Slowly bend your elbows, lowering the hand weights to behind your head. Slowly unbend your arms and repeat this 22 times. This will work out the underside of your upper arms. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights. If you have hand weights, they should be a minimum of 5 pounds each, but, at this level, you are probably capable of heavier weights.

2. Do 22 squats. Place your feet shoulder-width apart. Slowly lower your bottom as though you are about to sit in a chair, keeping your back straight and your knees should not bend any further than a 90 degree angle. Hold for 10 seconds and stand back up. Repeat this 22 times. This will work out your buttocks, the backs of your thighs and, if you keep your posture straight, your stomach muscles.

3. Do 22 front lunges. Place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs.

4. Do 32 sit ups. Lay with your back flat and your knees bent. Either have someone hold your feet down or tuck them under your couch to be certain you don't lift them off the floor. Cross your arms behind your head, but keep them loose. Keeping your back straight, lift your upper body until you are sitting up, then slowly lower yourself again. Be certain not to pull yourself using your arms. This is meant to be working out your abdominal muscles, so let them do the work.

5. Do 22 stomach crunches. These are similar to a sit up, except you do not sit up all the way. Lay flat with your knees bent. Cross your hands over your chest. Curl your shoulders up towards your pelvis. As you lift your shoulders, keep the small of your back against the floor. Repeat this 22 times. This will work out your abdominal muscles and your obliques.

6. Do 22 push-ups. Facing down, put your arms on the floor, elbows straight and keep your back straight and your legs straight out behind you. Slowly bend your elbows to touch your chin almost to the floor while keeping your back straight. Then straighten your arms, raising yourself back up from the floor, again, keeping your back straight. Repeat this 22 times. This is an excellent workout for your arms, but can also have a positive impact on your abdominal muscles and back.

7. Grab some small hand weights and hold the weights at shoulder height, almost sitting on top of your shoulders but nor touching. Slowly raise your arms straight up, as if pushing the weights up above your head. Then slowly lower them to just above your shoulders again, keeping them close to you. Repeat this 22 times. This will work out your upper arm and your shoulder muscles. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights, and be careful not to drop them.

8. Swim 27 laps in a pool that is smaller than Olympic-sized or 17 laps in an Olympic-sized pool. The resistance of the water against your movements is a great way to tone your muscles and the weightlessness your body experiences in the water means that the exercise is not harmful to your joints. Most communities have a pool that you can use for small fee.

9. Hold a medicine ball down in front of you, keeping your back straight. Continuing to keep your back and arms straight, raise the medicine ball above your head, then lower it slowly to your right. Bring it back up above your head and then lower it slowly to your left. Then bring it back up above your head and slowly lower it in front of you again. Do this 15 times. This will work out your back muscles and your abdominal muscles as well as the muscles in your upper arms and shoulders.

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28 Day Fitness Challenge - Day Thirteen #28DayFit

Day Thirteen
(anaerobic/strength training)

Beginner Level

1.  Grab some small hand weights and put your arms straight up above your head. Slowly bend your elbows, lowering the hand weights to behind your head. Slowly unbend your arms and repeat this 14 times. This will work out the underside of your upper arms. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights.

2. Do 14 squats. Place your feet shoulder-width apart. Slowly lower your bottom as though you are about to sit in a chair, keeping your back straight and your knees should not bend any further than a 90 degree angle. Hold for 10 seconds and stand back up. Repeat this 14 times. This will work out your buttocks, the backs of your thighs and, if you keep your posture straight, your abdominal muscles.

3. Do 14 front lunges. Place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs.

4. Do 14 sit ups. Lay with your back flat and your knees bent. Either have someone hold your feet down or tuck them under your couch to be certain you don't lift them off the floor. Cross your arms behind your head, but keep them loose. Keeping your back straight, lift your upper body until you are sitting up, then slowly lower yourself again. Be certain not to pull yourself using your arms. This is meant to be working out your abdominal muscles, so let them do the work.

5. Do 12 stomach crunches. These are similar to a sit up, except you do not sit up all the way. Lay flat with your knees bent. Cross your hands over your chest. Curl your shoulders up towards your pelvis. As you lift your shoulders, keep the small of your back against the floor. Repeat this twelve times. This will work out your abdominal muscles and your obliques.

6. Do 6 push-ups. Facing down, put your arms on the floor, elbows straight and keep your back straight and your legs straight out behind you. Slowly bend your elbows to touch your chin almost to the floor while keeping your back straight. Then straighten your arms, raising yourself back up from the floor, again, keeping your back straight. Repeat this six times. This is an excellent workout for your arms, but can also have a positive impact on your abdominal muscles and back. If this is too difficult for you, instead of keeping your legs straight out behind you, you may instead kneel on your knees for this.

7. Grab some small hand weights and hold the weights at shoulder height, almost sitting on top of your shoulders but nor touching. Slowly raise your arms straight up, as if pushing the weights up above your head. Then slowly lower them to just above your shoulders again, keeping them close to you. Repeat this 10 times. This will work out your upper arm and your shoulder muscles. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights, and be careful not to drop them.


Intermediate Level

1. Grab some small hand weights and put your arms straight up above your head. Slowly bend your elbows, lowering the hand weights to behind your head. Slowly unbend your arms and repeat this 20 times. This will work out the underside of your upper arms. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights.

2. Do 20 squats. Place your feet shoulder-width apart. Slowly lower your bottom as though you are about to sit in a chair, keeping your back straight and your knees should not bend any further than a 90 degree angle. Hold for 10 seconds and stand back up. Repeat this 20 times. This will work out your buttocks, the backs of your thighs and, if you keep your posture straight, your stomach muscles.

3. Do 18 front lunges. Place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs.

4. Do 24 sit ups. Lay with your back flat and your knees bent. Either have someone hold your feet down or tuck them under your couch to be certain you don't lift them off the floor. Cross your arms behind your head, but keep them loose. Keeping your back straight, lift your upper body until you are sitting up, then slowly lower yourself again. Be certain not to pull yourself using your arms. This is meant to be working out your abdominal muscles, so let them do the work.

5. Do 17 stomach crunches. These are similar to a sit up, except you do not sit up all the way. Lay flat with your knees bent. Cross your hands over your chest. Curl your shoulders up towards your pelvis. As you lift your shoulders, keep the small of your back against the floor. Repeat this ten times. This will work out your abdominal muscles and your obliques.

6. Do 10 push-ups. Facing down, put your arms on the floor, elbows straight and keep your back straight and your legs straight out behind you. Slowly bend your elbows to touch your chin almost to the floor while keeping your back straight. Then straighten your arms, raising yourself back up from the floor, again, keeping your back straight. Repeat this ten times. This is an excellent workout for your arms, but can also have a positive impact on your abdominal muscles and back.

7. Grab some small hand weights and hold the weights at shoulder height, almost sitting on top of your shoulders but nor touching. Slowly raise your arms straight up, as if pushing the weights up above your head. Then slowly lower them to just above your shoulders again, keeping them close to you. Repeat this 15 times. This will work out your upper arm and your shoulder muscles. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights, and be careful not to drop them.


Advanced Level

1. Grab some small hand weights and put your arms straight up above your head. Slowly bend your elbows, lowering the hand weights to behind your head. Slowly unbend your arms and repeat this 24 times. This will work out the underside of your upper arms. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights.

2. Do 24 squats. Place your feet shoulder-width apart. Slowly lower your bottom as though you are about to sit in a chair, keeping your back straight and your knees should not bend any further than a 90 degree angle. Hold for 10 seconds and stand back up. Repeat this 24 times. This will work out your buttocks, the backs of your thighs and, if you keep your posture straight, your stomach muscles.

3. Do 24 front lunges. Place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs.

4. Do 34 sit ups. Lay with your back flat and your knees bent. Either have someone hold your feet down or tuck them under your couch to be certain you don't lift them off the floor. Cross your arms behind your head, but keep them loose. Keeping your back straight, lift your upper body until you are sitting up, then slowly lower yourself again. Be certain not to pull yourself using your arms. This is meant to be working out your abdominal muscles, so let them do the work.

5. Do 22 stomach crunches. These are similar to a sit up, except you do not sit up all the way. Lay flat with your knees bent. Cross your hands over your chest. Curl your shoulders up towards your pelvis. As you lift your shoulders, keep the small of your back against the floor. Repeat this twenty-two times. This will work out your abdominal muscles and your obliques.

6. Do 20 push-ups. Facing down, put your arms on the floor, elbows straight and keep your back straight and your legs straight out behind you. Slowly bend your elbows to touch your chin almost to the floor while keeping your back straight. Then straighten your arms, raising yourself back up from the floor, again, keeping your back straight. Repeat this twenty times. This is an excellent workout for your arms, but can also have a positive impact on your abdominal muscles and back.

7. Grab some small hand weights and hold the weights at shoulder height, almost sitting on top of your shoulders but nor touching. Slowly raise your arms straight up, as if pushing the weights up above your head. Then slowly lower them to just above your shoulders again, keeping them close to you. Repeat this 20 times. This will work out your upper arm and your shoulder muscles. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights, and be careful not to drop them.

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