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a Middle School Mathematics Teacher
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Bowl Leader
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Bowl Leader
Welcome! The purpose of this 5 day challenge is to motivate us to stay active just for the next five days. 😊
We know that when we get moving in our bodies, our mood elevates to a better one and helps us feel good in general. With this pandemic still in swing, I know a lot of us need this. 🧡
To be clear I am not a personal trainer or anything of the sort! Exercise as you see fit! Listen to your body and modify what you need to.
Let's get into it! 💪🤘🙌
Bowl Leader
4/27/2020
Day 1:
⭐ The Challenge:
Do some kind of cardio! You choose the activity that is best for you.
⭐ Exercise Examples:
Brisk walk, run, HIIT, cycle
⭐ Alternatives:
Walk in place watching your favorite show, dance to your favorite song (try to stay moving the whole time), vigorously clean (try to break a sweat!)
⭐ AFTER the challenge assignment:
Tomorrow we will be doing some kind of exercise that focuses on range of motion and posture (yoga, pilates, stretching, etc.). Research and find a routine you think is fun and worth doing!
Once the above is completed, under this comment, reply with an emoji 👈 signifying you completed the daily challenge!
⭐ Remember:
We are doing this to FEEL GOOD and (bonus) possibly get a habit rolling! No right or wrong exercise to complete and the same goes for the duration.
Be honest with yourself and-
Push yourself if that is what you need.
Take it easy if that is what you need.
You are the expert of you 😊.
Bowl Leader
🤪
Bowl Leader
Day 2
4/28/2020
⭐ The challenge:
Do an exercise that focuses on posture and range of motion. (youtube has plenty of routines!)
⭐ Exercise examples:
Yoga, pilates
⭐ Alternatives:
Stretching! Hold each stretch for 30 seconds and focus on deep breaths. Start off easy so we don't pull anything.
⭐ After the challenge:
Decide which cardio exercise you would like to do for tomorrow! Once decided, drop an emoji signifying you've completed today's challenge!
Bowl Leader
🙌
Bowl Leader
Day 3
4/29/2020
⭐The challenge:
Do some cardio! Let's get your heart rate up and sweat a little bit.
⭐Exercise:
Go for a brisk walk, run, HIIT, cycle.
⭐Alternative:
Walk in place watching your favorite show. Vacuum, sweep, vigorously clean. Dance to a song (try to keep moving the whole time.)
⭐After the challenge assignment:
Research what [active rest] looks like and decide on what you want to do for tomorrow.
We have been pretty active these past few days so giving your body a break tomorrow will be wise. My active rest will probably be a long relaxing walk.
Bowl Leader
Day 4!
4/30/20
⭐ The challenge:
Do some kind of cardio!
⭐Exercises:
Run, HIIT, brisk walk, row, etc.
⭐ Alternatives:
Vigorously clean, dance to favorite songs, walk in place watching tv.
⭐ After the activity:
Research on which strength exercises you can do for tomorrow. Go to youtube, or look up "body workouts". Lots of stuff will pop up.
Bowl Leader
Day 5! Last day!
5/1/2020
⭐The challenge:
Strength training
⭐Exercises:
2 sets of 10:
Pushups
Squats
Russian Twists
Hold plank 30 seconds.
⭐Alternatives:
Weights, body workout/routine you found online.
⭐After challenge:
Celebrate that you were active for 5 days in a row! You stayed committed, took action towards elevating your mood, and did something for your mental health!
If you skipped a day or two or more, no sweat! No need to beat yourself up or any if that negative self-talk. You still were moving in your body and put in effort, which still calls for some celebration!
If your missed the whole week, same things apply. The important thing is to try again when you are ready!
Have a fantastic weekend everyone and thanks for joining me!