It is very popular in gyms and fitness studios alike to offer “challenges” for their members. They vary from 30-day to 10-week challenges, all with the goal of encouraging people to step out of their comfort zones and achieve their best bodies and fitness levels.
One health club where I teach recently ran a challenge called “30 Classes in 30 Days.” It was timed with our winter in Australia, generally known as a time when the vast majority of people start to lose motivation for their fitness programs.
The challenge worked really well. Many people completed it, blasting their way through the winter slump and coming out the other side fitter than ever.
It can be pretty easy to lose focus in life. With a surplus of things going on all at once, it is a balancing act to keep everything progressing rather than letting things stagnate or slide. A decent solution is to create challenges along the way to ensure you keep kicking goals instead of running aimlessly around the field.
You don’t necessarily need to partake in a challenge at a gym although it can help you stick with it when difficulties pop up. Keep in mind that if it were easy, it wouldn’t be called a challenge. Why not try creating your own fitness challenge? Here are a few ideas to make your own challenge a success.
Start by choosing the length of time you want your personal fitness challenge to run. It could be anywhere between four weeks and ten weeks. Don’t make it too long, otherwise it will become difficult to last the distance.
Be specific with your goals and how you’re going to achieve them. Everyone’s plan will be very different. For example, your challenge might be to exercise four times a week for six weeks, including two session of 45-minute cardio sessions and two weight sessions, on top of eating healthy for six days out of the week and limiting your alcohol intake to two days per week.
Or you might have set goals of losing 10 pounds or being able to run five miles. If you have a very specific outcome in mind, your training and diet will need to reflect that.
Outsource where you need it: Employ a personal trainer, join a gym to take new classes, or see a nutritionist to find out exactly what you need to do to make your challenge a complete success.
Find a great reward that will motivate you enough to get through the tough times and complete the challenge. Of course, improving your well-being is the greatest achievement of all, but a shopping spree or pampering session at a day spa might be a great way to reward yourself.
This week’s exercises fit perfectly into the challenge category. This power workout will push your physical boundaries, giving you new exercises to master.
(Willis Lim/Brisbane Australia)
Scorpion Push-Up
This push-up is performed the same way as your normal push-up but with one leg lifted and bent at the knee. It provides an added stability and strength challenge to your whole body. Aim for 10 repetitions on each side.
(Willis Lim/Brisbane Australia)
Balance Plank
Hold your plank position, resting your weight evenly between your hands and feet. Bring your left elbow to your right knee and then place it back on the floor. Repeat on the opposite side.
The challenge is not moving your entire body too much, ideally not at all. If you need to start gradually, at first move just your knee. Next move your elbow, and then combine both together. Aim for 20 repetitions.
(Willis Lim/Brisbane Australia)
Jumping Lunges
Position yourself in a static lunge position, then jump up in the air and switch legs. If you start with your right leg forward, you will land with your left leg forward. Land in the lunge position. Repeat 20 times.
This makes for a challenging mini-workout. Repeat each exercise with the prescribed repetitions, then repeat two more times for a total of three times for each exercise.
Emma-Kate Stampton certifies Pilates instructors and is a certified personal trainer. She is based in Brisbane, Australia.
