The 5-Day Workout Challenge!

Okay, this is it! The workout challenge you can really, truly, finally complete, with just 15 minutes a day for five days! This challenge is mentally easy, easy, easy, but physically tough! All you have to do is perform one exercise per day (ONE!) for just 5 days. The trick? You have to perform a few more reps than a normal workout would call for.

The 5-Day Workout Challenge*

Day 1: 200 Crunches (aim for 4 sets of 50 reps if you need breaks)

Day 2: 100 Push ups (or 4 sets of 25 reps)

Day 3: 200 Squats (or 4 sets of 50 reps)

Day 4: 100 Triceps Dips (or 4 sets of 25 reps)

Day 5: 200 Lunges or Plyometric Scissors (or 4 sets of 50)

The benefits of this challenge are many!

· No need to figure out 10 – 15 different exercises, remembering this foot here and this arm there, etc.

· No need to figure out “x pounds for this exercise” and “x pounds for that exercise”!

· The best workout program in the world is of no use if it’s too complicated or intimidating.

· The simplicity enables you to tackle it and do it!

· This workout challenge should take 10 – 15 minutes to complete each day.

· The ultra-high repetitions will kick your muscles into gear! Trust me! The exercises are as simple as they come, but you’ll be just sore enough to know you did something that forced your body to change for the better.

You can do this! Chances are you’ll feel pretty tired after the first set of 25 – 50 reps… don’t you dare quit! Just give yourself a quick rest and push through the next round. If you take it a few at a time (25 – 50 reps) and complete small milestones, you’ll be done in 15 minutes or less and you’ll feel the effectiveness running through every muscle in your body. If you start to lose your ability to perform each exercise with good form, then go ahead and stop, then aim to perform more reps next time.

After you complete the challenge, what next? Keep it simple. Incorporate longer, more diverse activities into your 5-day rotation. Keep the 5-Day Workout Challenge pattern for the strength component (crunches, push ups, squats, dips, lunges… or try new strength exercises as you feel comfortable) then top off your daily workout with 30 minutes of walking, running, swimming, aerobics or any cardio activity of choice.

Give it a try! Good luck and be strong!

*Exercise Descriptions:

Abdominal Crunches: Lie down on the floor. Bend your knees and place your feet flat on the floor, about shoulder width apart. Place hands at the base of the neck and lift the chin so that your fist can easily fit between your chin and your chest. Keep your elbows out wide to the side. Contract your abdominal muscles (don’t forget this!!). Lift your shoulder blades off the floor as you squeeze the abdominal muscles. Keep the abs contracted as you lift
and as you lower down. They don’t get to relax.

Push-ups: Start on your knees or toes, keep your abs in tight, your back straight and shoulders in line with one another. Hands should be shoulder width apart. Lower down toward the floor and raise up.

Squats: Stand with your feet shoulder width apart, toes pointing forward. Contract your abs and press your hips back (pretend like you are going to sit down in a chair) and lower down until your hips are just above knee level (90 degree bend). Slowly rise back to starting position. Keep your knees over the ankles throughout the entire movement… don’t let knees to jet forward past the toes. If squats start to hurt your knees, just don’t drop as low and really focus pushing your weight through your heels and glutes.

Triceps Dips: Sit on a chair. Place hands on the chair at your sides with the palms downward and the fingers pointing toward your knees. Push your hands down into the chair and raise your buttocks off the chair. Bring your hips forward (toward your toes) about 2 inches. Now lower yourself down 2 – 6 inches until your shoulders are in line (or just above) the elbows. Rise back up to starting position.

Lunges: Start by standing with feet shoulder width apart. Take a giant step forward with one leg. The front knee should be right over the ankle (don’t let it jet forward past the toes). Lower yourself downward until the back knee is 1 – 3 inches above the floor. Rise back up to starting position. Switch to other leg. (To make these plyometric scissors, jump straight up and switch/scissor in the air, then land pushing weight through your down through front heel.)