Sunny Health and Fitness
Fit for Everyone®
Busy family schedules, hectic work, or holiday plans can keep you from achieving your fitness goals. But with this 29 Days of Fitness Challenge you can forget about excuses! This fitness challenge includes a mini fitness challenge each day that will help you get one step closer to achieving your fitness goals.
With this fitness challenge there’s no need to be super fit, or even have a gym membership. In just a few minutes a day, you have the power to take control of your health and do something positive for your body.
Throughout this fitness challenge, you will slowly reintroduce your body to movement and activation. Each week of the fitness challenge has been designed with a specific purpose in mind - Flexibility, Activity, Bodyweight Strength, and HIIT Training. Each week will prepare you for the next, as each week gets progressively harder.
Aside from moving and working your body, we hope this challenge will give you more ideas of ways you can be active regularly, even after the fitness challenge is over. While this challenge is just 29 days, the ultimate goal of this fitness challenge is to help you consider and develop healthy lifestyle changes you can make long term.
Day One
| February 1st |
| Prep – Get Organized. Prepare for what’s ahead by scheduling it on your calendar! |
Week One - Flexibility
The first week of the fitness challenge is flexibility based, each day gentle stretches are included. Stretching is incredibly good for your body. If you’re someone who participates in a regular fitness routine, or even someone who sits at a desk or does repetitive motions at work each day, stretching can provide relief and comfort to tight muscles.
With stretching, a little goes a long way - you’ll be amazed at how good your body feels! You don’t need the fitness challenge to make stretching a regular practice. Keep it up as you go through this fitness challenge and beyond, your body will thank you!
| Sunday | 10 reps of 10 second prone back extension stretches |
| Monday | Sunday+ 3x 30 second standing hamstring stretch |
| Tuesday | Sunday, Monday+ 3x 30 kneeling hip flexor stretch (each leg) |
| Wednesday | Sun. Mon. Tues.+ 3x 30 seconds Lying Glute Stretch (each leg) |
| Thursday | Sun. Mon. Tues. Wed. + 3 x 30 seconds one arm overhead lat and oblique stretch (each side) |
| Friday | Sun.-Thur. + 3x 30 seconds supine low back rotation stretch (each leg) |
| Saturday | Sun-Fri.+ 3x 10 reps T-Spine Rotations (each side) |
Week Two - Activity
Week two of the fitness challenge is all about increasing general activity levels. While it may sound simple, simply increasing your activity throughout the day will help burn calories and keep your activity levels at an optimal level.
Fitness doesn’t have to be boring or even feel like a workout, biking into town, going for a walk after dinner, or playing games in the park with your kids all count. While cleaning may not nearly be as exciting as a bike ride into town, household chores like cleaning and gardening also increase your overall activity levels. We hope this week of the fitness challenge will get you thinking about ways you can incorporate more activity into your lifestyle.
| Sunday | Clean your house from top to bottom! |
| Monday | Complete 10,000 steps |
| Tuesday | Go on an evening walk after dinner |
| Wednesday | Walk in place, complete bodyweight exercises or yoga as you watch your favorite TV shows |
| Thursday | Climb 20 flights of stairs Have a dance party in your living room |
| Friday | Have a dance party in your living room |
| Saturday | Ride your bike to the grocery store or into town |
Week Three - Bodyweight Strength
Week three of the fitness challenge and we’re finally getting to the good stuff! This week you can expect actual workouts. Each workout is short but should challenge your physical strength effectively. It’s incredible the workout you can achieve with just your body, no equipment necessary!
These exercises in this week of the fitness challenge have been chosen with beginners in mind, but if you have any physical limitations, or need to modify anything definitely feel free to do so.
| Sunday |
Core Focus 10x Bicycles |
| Monday |
Lower Focus 10x Static Lunge10x Sumo Squats 10x Glute Bridge 10x Curtsy Lunge |
| Tuesday |
Upper Focus 10x Knee Pushups10x Bench Dips 10x Commandos 10x Shoulder Taps |
| Wednesday |
Lower & Core 10x Plank10x Toe Touches 10x Squats 10x Back Lunges |
| Thursday |
Upper Focus 10x Knee Pushups10x Shoulder Taps 10x Body Saw 10x Incline Pushups |
| Friday |
Lower Focus 10x Walking Lunges10x Sumo Squats 10x Calf Raises 10x Step Ups |
| Saturday |
Core & Upper 10x Hip Dips10x Mountain Climbers 10x Commandos 10x Bench Dips |
Week Four - HIIT Training
Finally, we wrap up our 29 days of fitness challenge with a full week of HIIT training. HIIT is high intensity interval training designed to burn a high number of calories and increase your fitness capacity. This week of the fitness challenge has been programmed to work different muscle groups on different days, so that your body is always well rested and prepared for the next workout. Each session will be quick but extremely effective.
| Sunday | 30 sec. Jumping Jacks 30 sec. Body Weight Squats 30 sec. Plank 30 sec. rest (Complete 5 Round) |
| Monday |
Cardio Machine 1 min Max effort 2 min recovery (Complete 5 rounds) *Use a exercise bike, treadmill, rower, stepper, elliptical, ext. |
| Tuesday | 30 sec. burpees 30 sec. rest (Complete 5 rounds) 30 sec. Mountain Climbers 30 sec. rest (Complete 5 rounds) |
| Wednesday |
Double Tabata Machine Workout 20 sec. Max Effort10 seconds recovery (Complete 16 rounds) |
| Thursday | 10 sec. Frog Jumps 10 sec. Split Jumps 10 sec. Lateral Hops 10 seconds Air Jumps Rope 20 seconds rest (Complete 8 rounds) |
| Friday | 30 sec. Half Burpee 30 sec. Plank w/ side steps 30 sec. Push Ups 30 seconds Rest (Complete 5 Rounds) |
| Saturday | 30 second Sprint 60 second recovery (Complete 10 Rounds) |
Ready to get started? The first day of this challenge has been scheduled so you can take some time to plan out your month. Grab a calendar and jot down when you’ll do your workouts. Figure out how to make it happen. Once it’s on the calendar make a pact to stick to the challenge, no if’s, and’s, or but’s about it!
We hope you enjoy this 29 Days of Fitness Challenge, and that it sparks excitement for healthier living, as well as provides you with the tools you need to kickstart your fitness journey.
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