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Fall Health Challenge!
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Week 1!
Start Here: Focus Points -
Fueling Your Fall: Seasonal Nutrition for Immune Support
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Week 1: Monday Check In!
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The Power of Sleep and Its Role in Regulating Key Hormones
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Easy Workout #1
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Recipe: Sweet Potato Spuds
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Snack & Lunch Ideas
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Week 2Mindful Eating
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Recipe: Orange Cardamom Oats
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Excercise, Stress & Sleep
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Easy Workout #2!
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Week 3Week 3: Monday Check In!
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Recipe: Maple Mustard Chicken with Squash & Brussels
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Quick Workout #3
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Recipe: Chocolate Chip Blender Oats
Participants 4298
Strength Training:
- Incline Bench Push-Up
- Sets: 4
- Reps: 8
- Instructions: Place your hands on an elevated surface (like a bench or box) and perform push-ups at an incline.
- Overhead Tricep Extension
- Sets: 4
- Reps: 10
- Instructions: Using a dumbbell or resistance band, extend your arms overhead, keeping your elbows close to your ears. Slowly lower the weight behind your head and then press back up.
- Bodyweight Man Maker
- Sets: 3
- Reps: 5
- Instructions: Start in a plank position, perform a push-up, then jump your feet forward to a squat, stand up, and reach overhead. Repeat.
- Side Plank Abduction
- Sets: 3
- Reps: 10 (each side)
- Instructions: In a side plank position, raise your top leg as high as you can while keeping your core engaged.
If you don’t know how to do these (even after reading the instructions), you can lookup Central Athlete on Youtube. They have plenty of tutorial videos on each of these movements.
Conditioning:
- Perform 4 rounds of the following:
- Air Squats: 5 reps
- Sit-Ups: 10 reps
- Jumping Jacks: 15 reps
This workout targets strength and cardio, providing a full-body burn. Happy training! 💪