Struggling to find your Move It Monday motivation? Sometimes all you need is a little friendly competition!
To help you get moving on Monday, we’ve developed five simple-but-effective fitness challenges you can issue to your friends, coworkers, or social media followers. Pick your favorite or work through the whole five-week series every Move It Monday for a tournament of fitness.
Check out our instructions for each challenge below and get moving!
Mountain climbers will make sure your abdomen, hamstrings, quads, glutes, shoulders and triceps get an intense burn.
Here’s how mountain climbers work:
1. Put yourself in a plank position with your body straight, glutes squeezed, and your abs pulled in. Your shoulders should line up with your hands, and weight should be put on your feet for complete balance.
2. Bring one of your knees forward under your chest, and keep your foot just above the ground. Keep your body in the plank by squeezing your abs tighter, and then return to the basic plank position.
3. Switch to the other leg and pull that knee in. Straighten the leg you started with.
Start slowly then speed up once you get used to the form. You’ll get a better workout and see quicker results.
If you’re new to mountain climbers, challenge yourself for one minute. Then try adding an extra 30 seconds or a full minute. Mountain climbers will help you improve your heart rate, coordination, mobility and agility.
Here’s how to throw the perfect jab:
1. Stand with your hands up, elbows in, feet hip-width apart. Slightly bend your knees and lift your back heel. The foot on your strong arm’s side should be farther out, and your back foot should be positioned at about 45-degrees diagonal.
2. Extend your front fist in a punching motion forward while exhaling sharply in the process. The punch should be quick but relaxed.
3. Rotate your arm mid-way through throwing your punch, including your shoulder and elbow. Start with the shoulder, which will allow the rest of your arm to rotate accurately. Your elbow should face up so that the hit gets the right angle.
4. Bring back your arm to its original position. Make sure to keep your other arm guarding your chin during the whole process.
Maintaining proper form in key. Focus on your form first, then on the strength of your punches.
If you’re looking for an alternative to jogging around the park or a half-hour bike ride, this is the challenge for you. High knees will help boost your heart rate, stay flexible, and improve coordination.
Challenge your friends to join you this week. Trust us, they won’t regret it.
Here are some simple steps to high knees:
1. Stand with your feet hip-width apart and lift one knee to your chest.
2. Switch to the opposite knee and continue the alternations into a running pace.
3. Swing your arms at 90-degree angles during knee raises to maintain your balance.
Take your time alternating between knees if you haven’t done this exercise before, so that you achieve the right technique. However, once you become familiar with high knees, you can pick up the pace.
Tweet a friend who is away on vacation, or text a relative who may have just gotten home from work, and challenge them to do as many bicycle crunches as possible. You’ll be giving them a way to boost their health and get closer to a six-pack for visits to the beach. If this exercise is new to you, here’s how it works:
1. Lie flat down so that your lower back is pressed on the floor. Put your hands behind your head and bend your knees.
2. Pull your shoulder blades back and slowly raise your knees to a 90-degree angle to lift your feet off the floor.
3. Exhale and slowly bring one knee up towards your armpit in a bicycle pedal motion. Keep your other leg straight at the same time and both legs higher than your hips.
4. Switch sides and do the same motion on the other side to finish the rep.
Issue this bicycle crunch challenge so that you can help a friend, family member, or even a complete stranger improve their health one exercise at a time.
In case you’ve never done jumping jacks before, here are the basic steps:
1. Stand upright with your legs together and your arms at your side for good posture.
2. Slightly bend your knees and jump from the balls of your feet.
3. Spread your legs and bring your arms from your waist to over your head.
4. Jump back to the starting position.
5. Repeat the steps above. Stick to longer sessions for a better burn.
With this exercise, your challenger can slim down, feel better throughout the day, and avoid problems that not only affect the heart, but the brain, as well.