STRONG Challenge | Week One

SPECIFIC

When setting your goals, be sure to make them specific - what exactly do you want to achieve? The more specific you are when setting your goals, the more likely you are to stick to them!

MEASURABLE

How are you going to measure success? By finding a way to evaluate your goals, you will be able to see if you're on track, or if you need to re-adjust. A great way to set measurable goals is to complete your Fitness Test and InBody Assessments!

ACHIEVABLE

You can do anything you set your mind to - but you'll get there one step at a time. Setting goals that are challenging but attainable helps make sure that you don't get overwhelmed or discouraged, and can keep moving towards the finish line!

RELEVANT

Too often, we get so caught up in what we 'should' do, that we lose sight of what's important to us. By setting goals that are relevant to our desired end result, we can ensure that we stay on-track and align our actions with what we'd like to achieve.

TIMELY

Setting a time frame for each of your goals will help you stay focused and working towards your desired result. By having an established time in mind, you will are more likely to stay motivated and stick to your plan.

Time yourself for 60 seconds. Do as many sit ups as you can.

1. Starting Position:

   • Lie on your back with your knees bent and feet flat on the floor, about hip-width apart.
   • Place your hands behind your head, lightly supporting it with your fingers, or cross your arms over your chest.

2. Movement:

   • Engage your core muscles and lift your upper body towards your knees.
   • Exhale as you lift, bringing your chest towards your thighs.
   • Keep your feet, hips, and lower back on the floor.

3. Top Position:

   • Sit up until your elbows or chest are close to your knees.
   • Hold for a moment at the top.

4. Returning to Start:

   • Inhale and slowly lower your upper body back to the starting position with control.
   • Avoid letting your back arch excessively as you lower down.

5. Tips:

   • Avoid pulling on your neck with your hands; use your core muscles to lift.
   • Keep your movements smooth and controlled to avoid straining your back.
   • If you find it difficult to keep your feet on the ground, you can anchor them under something stable or have someone push down on your feet.
   • To make it easier you can, do crunches. Lift your shoulders off the ground, engaging your core, and then lower back down.

​​​​​​Time yourself for 60 seconds. Do as many push-ups as you can.

1. Starting Position:

   • Get into a plank position with your hands placed slightly wider than shoulder-width apart.
   • Your body should form a straight line from your head to your heels.
   • Keep your feet together or slightly apart, whichever feels more comfortable.

2. Body Alignment:

   • Engage your core by pulling your belly button towards your spine.
   • Keep your neck neutral by looking slightly ahead of you, not straight down.

3. Lowering Phase:

   • Bend your elbows and lower your body towards the floor.
   • Keep your elbows at a 45-degree angle to your body, not flaring out to the sides.
   • Lower until your chest nearly touches the floor.

4. Pushing Phase:

   • Push through your hands to straighten your arms and return to the starting position.
   • Exhale as you push up.

5. Tips:

   • Keep your body in a straight line throughout the movement; avoid letting your hips sag or rise.
   • Maintain a steady pace and control your movements.
   • To make it easier, you can modify by doing push-ups on your knees or against a wall.

​​​​​​Time yourself for 60 seconds. Do as many squats as you can.

1. Starting Position:

   • Stand with your feet shoulder-width apart.
   • Your toes can point slightly outward but keep them generally facing forward.
   • Engage your core and keep your chest up.

2. Lowering Phase:

   • Begin the movement by pushing your hips back as if you are sitting into a chair.
   • Bend your knees and lower your body, keeping your chest lifted and your back straight.
   • Lower down until your thighs are at least parallel to the ground, or as low as you can comfortably go.

3. Bottom Position:

   • Ensure your knees are tracking over your toes and not caving inward.
   • Keep your weight distributed evenly across your feet, with a slight emphasis on your heels.

4. Rising Phase:

   • Push through your heels to straighten your legs and return to the starting position.
   • Squeeze your glutes as you rise.
   • Exhale as you stand up.

5. Tips:

   • Keep your core engaged throughout the movement to protect your lower back.
   • Avoid letting your knees go past your toes.
   • Maintain a controlled and steady pace.
   • If you are unable to do squats, you can also do a wall sit and time yourself.

​​​​​​Time yourself for 60 seconds. Do as many squats as you can.

1. Starting Position:

   • Stand with your feet together and your arms at your sides.

2. Jumping Phase:

   • Jump your feet out to the sides while simultaneously raising your arms overhead.
   • Your body should form an “X” shape at the peak of the jump.

3. Returning Phase:

   • Jump your feet back together while bringing your arms back down to your sides.
   • Return to the starting position.

4. Tips:

   • Land softly on the balls of your feet to reduce impact on your joints.
   • Keep a steady rhythm and pace.
   • Engage your core to maintain balance and stability.
   • If you are unable to do jumping jacks, you can do a step out on one side, alternating sides.

​​​​​​Time yourself. Hold each position for as long as you can.

1. Starting Position:

   • Stand with your feet hip-width apart and your arms at your sides.
   • Engage your core and keep your posture upright.

2. Lifting Phase:

   • Shift your weight onto one leg.
   • Slowly lift the opposite foot off the ground, bending your knee slightly.
   • Keep your lifted foot close to your standing leg or raise it to a comfortable height.

3. Balancing Phase:

   • Hold this position for as long as you can.
   • Focus on a fixed point in front of you to help maintain balance.
   • Keep your core engaged and your body steady.

4. Tips:

   • If you find it difficult to balance, you can lightly touch a wall or chair for support.
   • To make it more challenging, try closing your eyes or moving your arms.
   • If this is easy for you, take your shoes off or stand on a carpeted surface or an uneven surface.

​​​​​​Time yourself. Hold the position for as long as you can.

1. Starting Position:

   • Get into a push-up position with your elbows bent and your weight resting on your forearms.
   • Your body should form a straight line from your head to your heels.

2. Body Alignment:

   • Keep your elbows directly under your shoulders.
   • Engage your core by pulling your belly button towards your spine.
   • Keep your back flat and avoid letting your hips sag or rise.

3. Holding the Position:

   • Keep your body as still as possible.
   • Breathe steadily and focus on maintaining your form.

4. Tips:

   • To make it easier, you can start with your knees on the ground or do it against the wall.
   • To increase the challenge, try lifting one leg or one arm off the ground.

​​​​​​Time yourself.

1. Preparation:

   • Choose a flat, measured course, such as a track or a marked path.
   • Wear comfortable shoes and appropriate workout attire.
   • Warm up with some light jogging and dynamic stretches to prepare your muscles.

2. Starting the Run:

   • Set a timer or use a stopwatch to track your time.
   • Start running or walking at a pace you can maintain for the entire mile.

3. During the Run:

   • Focus on maintaining a steady pace. It’s better to start slightly slower and gradually increase your speed if you feel comfortable.
   • Keep your breathing steady and rhythmic. Inhale through your nose and exhale through your mouth.
   • Use proper running form: keep your shoulders relaxed, arms bent at a 90-degree angle and avoid overstriding.

4. Finishing the Mile:

   • As you approach the end of the mile, try to maintain or slightly increase your pace.
   • Stop the timer as soon as you cross the finish line.

5. Cool Down:

   • After completing the mile, cool down with some light jogging or walking.
   • Stretch your muscles to help with recovery.