30 for 30 Challenge

My friend picked me up late for dinner and confessed to something serious: “I pumped out 45 pushups before I left”. Awesome. Now before you think I keep company with crazy body builder/exercise obsessed maniacs let me explain. I am an advocate of healthy living in a world where such an idea is losing meaning. I work in the fitness industry and surround myself with naturally healthy and holistic individuals. But even we get off track sometimes, especially during social gatherings and music festivals.

Now on to the good stuff…

There is a school of thought supporting improved fitness and strength gains through minimal activity but constant commitment. I am a believer in this for several reasons:

  1. Consistency is the key to change
  2. You don’t have to hurt to see results30 for 30 Challenge
  3. Exercise doesn’t need to suck

The theory behind this idea is that by doing a little everyday you will change the way you look and feel. Sounds easy but is it? How many mornings do you wake up and dread getting out of bed, let alone heading to the gym and sweating like a pig for an hour. Thoughts like that make me want to hit “snooze” and roll over for another 30 minutes of cozy bed time.

But guess what? That 30 minutes could be yoga, a run or body weight calistenics. And what’s more, it would be done before breakfast! Be honest with yourself. Do you really NEED that extra 30 minutes of pillow talk? Or would you feel better with 30 minutes of movement?

So here’s my challenge to you…30 minutes for 30 days. Find an activity (or several) and move your body everyday for 30 minutes (or more). The 30 for 30 Workout below is gentle enough to be done daily. Do one set to start and increase weekly until you can comfortably complete three full sets. Throw in some cardio (walking, running, cycling, swimming, aerobics, bedroom antics) and you will be on your way to a fitter you!

30 for 30 Workout

Complete each exercise for 45 seconds. Rest 15 seconds before moving on to the next exercise. Do one set to start and increase by one set every week. Ramp up the intensity by adding weights and decreasing rest time.

  1. Steam Engine Standing Twist
  2. Power to the People
  3. Tornado Turns
  4. 3/4 Squat with Overhead Reach
  5. Sumo Squat with Lateral Reach
  6. Alternating Backward Lunge with Twist
  7. Pushup
  8. Tricep Dips
  9. Bicycle
  10. Plank

Disclaimer – I encourage ALL types of movement, not just the solo type 😉


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