10 Minute Tips: Part 2

For those who are already off and running with the 90 Day Fitness Challenge... Congratulations! And thank you for the feedback. One of the things I've heard is that it would be helpful to know how many reps of each exercise you want to be shooting for.

This is a great question and below is a list of suggested repetitions for the exercises at the beginner's level. Use these numbers as a baseline for your minimum and build from there.

I want to stress that you should not be discouraged if you can't meet the minimum, but do keep these three things in mind.

1) Start moving.
2) Be consistent daily.
3) Don't give up.

Upper Body

Knee-based pushups , 10 minimum,
Chair Dip, 10 minimum,
Arm Curl (weighted), 10 minimum,
Lateral/Front Raise (weighted), 10 mnimum.

Lower Body

Regular Squat (bodyweight), 15 minimum,
Calf Raise, 15 minimum,
Wall Squat, 10 @ 3 seconds each, minimum,
Lunge, 10 per leg minimum.

Total Body

Block-Punch-Kick, 10 minimum,
Heisman Jump, 10 per leg, minimum.
Cardio, Jumping Jacks, 25 minimum

It is ok to stop before you reach the 1 minute time limit per exercise or if you don't reach the suggested minimum within that minute.....shish.....I stopped before the minute time limit on one of the exercises before, and you're the first to know.

Your goal is to reach the 90 days being able to say that you've completed the challenge with some progress to speak of. I want you to be proud of yourself for creating a healthy lifestyle, for YOURSELF. I want to hear from you. I want to hear of your challenges, your trials, your concerns, your suggestions. I want you to voice your triumphs and your encouragement for each other. I want you to know that you can do more than you think you can.

You just have to...... Keep Moving, Keep Improving.

Willie