Welcome back to Reboot!
How did yesterday’s balance challenge go? Today, we’ve got an “exercise snack” and a Reboot Time Trial!
What’s an exercise snack? An exercise snack is where instead of grabbing a quick bite to eat, we grab a quick burst of activity. While we continue to work on our 30 minutes of activity and our steps each day, we also want to increase our activity throughout the day. This type of movement is great at keeping our metabolisms pumping and keeping our waistlines trim. Today and throughout the rest of the weekend, try to incorporate “exercise snacks” into your day. Taking the stairs, walking a little further in the parking lot, walking around the block or your yard or maybe going for a quick swim in the summer are all examples of exercise snacks. And, just like a snack, they give us a quick energy boost!
Reboot Time Trials
Now, since this is Reboot Boot Camp, we’re going to check out how our strength has improved over the past 26 days! To test our strength, we’ll do plank challenge again and also a wall-sit. If you haven’t done a wall-sit before, simply follow the instructions below. Alright, let’s do this!
Planks: Just like before, you can do a full plank, forearm plank or one of these at the wall and simply see how long you can hold it for. Be sure to time yourself and see how you did. Don’t forget to write it down and tell me. Don’t forget to compare your time to previous ones. Then, see if you qualified for a Reboot Medal!
Wall-Sits: Set a timer and see how long you can maintain a wall-sit with good form.
How did you do? Climb up on that podium and grab your virtual Medals!
Bronze Medal: 45 seconds
Silver Medal: 60 seconds
Gold Medal: 90 seconds +
Bronze Medal: 30 seconds.
Silver Medal: 45 seconds
Gold Medal: 1 Minute +
Bronze Medal: 1 Minute
Silver Medal: 1 Minute 30 seconds
Gold Medal: 2 minute +
How did you do? Whatever you did, that’s just great! High Five Boot Camper!!
How to do a Wall-Sit: Stand with your back to a wall. Engage your core and walk your feet away from the wall as you slide your hips down the wall until they're in line with your knees. (If this is tough on your knees, don't come down so far). You can always put a ball or towel between your knees to help keep your knees in line with your hips. Keep your shoulders directly over your hips and your knees directly over your ankles. Your back and shoulders should be pressing against the wall. Keep your hips parallel and imagine squeezing your hips toward one another. This will engage your glutes. Keep breathing as you maintain your form throughout the exercise. To come out of this, press your feet into the floor and slowly walk them back to wall as you come back to a standing position.
You can loop back to our Weekly challenges here! Keep up the great work! I’ll see you tomorrow! Here’s your Step Challenge of the Week:
Beginner: 7.000 steps
Advanced: 12,000 steps !
Don’t forget to keep track of your progress!
All material provided here is for informational or educational purposes only. Please consult your physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Use or reproduction of text or photographs is prohibited without written permission from WellStyles Consulting®.