12 Spring Challenges: For Every Fitness Level
Are you up for a challenge? No matter what physical level you are at this very moment, you can select and accomplish a fitness goal. We've mapped out three fitness challenges ranging from beginner to advanced. Choose your challenge and stick with it for 30 days.
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Beginner
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Walking Challenge
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All ages and fitness levels can benefit from walking. Commit to a set time each day, along with a specific time goal (ex. 30 minutes). Get outside as often as you can to soak up some sun and to enjoy the refreshing spring weather.
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Plank Challenge
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Mastering the plank can be a great way to improve your core stability and strengthen your lower back muscles. Having control of your abdominals and stabilizing your spine should be a daily exercise. Lying face down on the floor, tuck your toes into the ground and place your elbows on the ground on either side of your body. Begin with 10-20 seconds and increase the time each day.
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Body Weight Challenge
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Challenge yourself at home by seeing how many squats, sit-ups, or push-ups you can do in a minute. Whether you focus on one exercise or all three, each one is an imperative movement that every person should know and be doing for their fitness health. Try to beat your number each day, and you’ll get stronger and more fit by the end of the month.
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Meditation Challenge
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Although rarely considered a physical activity, meditation is an amazing way to reduce stress in the body and help reset a cluttered mind. Find a quiet time each day to sit or lie down, relax, and meditate.
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Intermediate
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30 Days of Yoga
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Yoga is not only great for the mind, but also provides a plethora of benefits including muscle building, stress management, and relaxation. Try yoga for 30 days, whether through your own at-home practice or with the guidance of a downloadable app.
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Train For a Triathlon
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Bike, run, and swim your way to a happier and healthier you. A great way to begin training for a triathlon is to bike for 30 minutes, walk/run for 20 minutes and then swim for 10-20 minutes. With warm weather quickly approaching, the opportunity to train outdoors will more frequently present itself.
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Adventure Run
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Mud runs are great because not only are you working towards a fitness goal, but it's an event that can be enjoyed with others. Round up some friends, family or coworkers, and commit to training for an event this summer or fall. Training with a small group of people encourages camaraderie and competition, which keeps you motivated.
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10,000 Steps Per Day
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If you have an activity monitor on your smart watch, put it to good use. Research has shown that the average person should walk about 10,000 steps each day. Most of us fall short of this number, only reaching a few thousands steps. Commit to getting 10,000 steps for 30 days straight. If you don’t have an activity monitor, maybe it's time to treat yourself to a new fitness gadget that can put you on the path to a healthier lifestyle or pick up a cheap pedometer online.
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Advanced
CrossFit
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Have you ever seen the CrossFit games and wondered how athletes can push their bodies to the limit? If you're wanting to take your body from fit and toned to elite athlete status, CrossFit could be the answer. It's a type of strength and conditioning that involves functional movements of high intensity interval training. Try CrossFit to increase your endurance and get in the best shape of your life!
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Physique Show
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Although it can take a lot of attention and dedication, body building or physique shows can be a great challenge for a number of people. These events involve intense training and can require a large financial investment, such as a personal trainer, outfits, and traveling costs, etc. If you're looking for an ultimate challenge to take your nutrition and exercise to the next level, this could be the next fitness route for you.
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Half or Full Marathon
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Hit the pavement and start a 30-day training routine for a 13.1 or 26.2 mile race. Become a statistic and join the .05% of Americans that have run in a marathon. Proper training requires a weekly running routine of multiple miles per week, as well as cross-training and a healthy diet.
Ninja Warrior Training
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Swing, climb, and jump your way from obstacle to obstacle during this high intensity workout that builds incredible strength and mental discipline. Find a gym near you for tips on how to get started training. Give it a try and find out if you could be Ninja Warrior material!