Physical Fitness & Weight Loss Challenge

Week # 12 - Getting More Active

Welcome to week # 12!

The theme for week 12 is to get more active throughout the day.

Getting More Active

There are many ways in which you can add more activity to each day.

You can park your car a little bit further away so you get some walking while going in/out of work, you can take stairs instead of the elevator, you can play with your kids/pets instead of watching TV.

One of the best ways to add more activity to your day is to get involved in a sport or other physical activity that you really enjoy. You may even get to the point where you would do that activity even if it did not have any health benefits whatsoever.

Are there any sports that you can participate in? Do you enjoy hiking, rollerblading, swimming, dancing?

It doesn't have to be too competitive, or every day. It's just a great way to round out your exercise routine.

Weekly Goals - Week # 12

Start by picking your reward for this week and writing it down on your scorecard.

Goal # 1 - Exercise Goals

Here are the exercise goals for week # 12 (EG12):

Advanced Track

Workout One

Days 1-6: 2 minutes warm-up + 8 minutes Level IV + CD

Workout Two

Days 1, 3, 5: 3-5 minutes warm-up + 6 resistance exercises + CD

Day 2, 4, 6: 2 minute warm-up + 8 minutes Level IV + CD

Workout Three

Days 1-6: 2 minutes warm-up + 8 minutes Level IV + CD

Moderate Track

Workout One

Days 1-6: 2 minutes warm-up + 8 minute Level III + CD

Workout Two

Days 1, 3, 5: 3-5 minutes warm-up + 5 resistance exercises + CD

Day 2, 4, 6: 2 minutes warm-up + 8 minute Level III + CD

Workout Three

Days 1-6: 2 minute warm-up + 4 minutes Level IV + CD

Easy Track

Workout One

Days 1-6: 4 minutes warm-up + 8 minutes Level III + CD

Workout Two

Days 1, 3, 5: 3-5 minutes warm-up + 4 resistance exercises + CD

Day 2, 4, 6: 4 minutes warm-up + 6 minutes Level III + CD

Day 7 is your rest day on all tracks.

Remember to check the box in your scorecard when you complete each day... and keep going strong!

Goal # 2 - Continue measuring your weight daily

Continue to weigh yourself every morning at the same time. You don't have to keep track, this is just something that you are going to monitor yourself.

Goal # 3 - Try a sport or other physical activity

Try participating in a sport of other form of physical activity once or twice this week. Your goal should be first to have fun, and second to get some good exercise.

P.S. If you think this challenge is a good idea, I would really appreciate if you tell you friends, family, and co-workers about it.

This article is part of the physical fitness and weight loss challenge. Click here to learn more and join the challenge.