challenge week one

Great thanks to Maria, Whitsunday
Hair Studio ... playing, model :)

Alongside great nutrition, exercise is an integral part of being healthy and feeling absolutely amazing.

However, if you haven't exercised before - or haven't in a long time, then you need to begin by building a base. We all start somewhere! Head out into the fresh air each day and start ... walking. Start with 15 minutes and build on it. 10 minutes if that's all you can accomplish!!
And when you return, attack the second part of the challenge. Time yourself. Whether it's 2 or 20 of that exercise in the 30 seconds, build on it each day and be proud of your achievement as you see yourself improve. It's not simply about being overweight or obese, it's about becoming fit and healthy.

Beginner Challenge - EVERY day

Brisk walking - starting at 10/15 minutes and building to 30 minutes.
Yes! You CAN do it!

Then ... 30 seconds of each of the following exercises ...

• Body weight squats
• Lunges right leg
• Lunges left leg
• Push-ups (modified)
• Bicycle crunches
• Plank
• Mountain climbers

60 seconds rest then repeat

Want company and motivation while walking? Join us every Friday at 7am leaving from the front of Fitness Venue Proserpine - everyone welcome. $3

Beginners - week one













If you're a regular exerciser then you need to push yourself that little bit extra! Add in some weighted exercises. 

Intermediate - alternate daily
Day 1: 30 mins walk Day 2: 30 mins run

Three times over the week

12 x squat with barbell
Stand with feet wider than shoulders with barbell resting on meaty part of shoulders. Bend knees and, keeping chest up, lower into a squat.  Keep abs in and the knees behind the toes.  Push through the heels to raise back up and repeat.

20 x walking lunges
Stand with feet together, and step right foot forward into a lunge, taking both knees to 90 degrees. Step together with left foot and then lunge forward with left foot into a lunge.  Continue, alternating legs, for the length of the room.  Don’t allow front knee to bend over the toe. 

12 x deadlifts
Stand with feet hip width apart, bar in front of thighs. Keeping back flat and abs in, tip from the hips and lower torso towards the floor, hands close to legs, shoulders back.  Squeeze glutes and hamstrings to raise back up.  All movement is from the hips, so don’t round the back.

12 x barbell chest press
Lie on a step, bench or on the floor and hold bar a few inches above the chest.  Keeping core held strong, exhale and push weight up overhead without locking elbows.  Lower down and repeat.

12 x push ups
Begin in pushup position on hands and toes, hands a bit wider than shoulders.  Keeping abs braced, bend the elbows and lower into pushup until elbows are about 90 degrees.  Don’t sag in the middle!  Push up and repeat.

12 x bentover barbell rows
Holding a barbell, tip from the hips and bring the torso to about 45 degrees (or parallel to the floor, harder), knees slightly bent. Bend arms and bring elbows towards ribcage, contracting the lat muscles. Keep the abs braced throughout movement.  Lower and  repeat.

12 x dumbbell pullovers
Lie face-up on a bench (or ball, harder) and hold a medium to heavy dumbbell straight up over chest. Keeping your back against the bench and using control, slowly lower the weight behind your head, arms slightly bent, until you’re level with the bench. Squeeze your back to pull the weight back up to start.

12 x tricep dips
Sit on a bench or chair with hands resting next to thighs.  Push up and bring the hips out, butt just brushing the bench, knees bent.  Bend the elbows and lower body down (staying close to bench) until elbows are 90 degrees.  Push up and repeat.  Straighten the legs for more intensity. Lift a leg for even more!

12 x barbell bicep curl
Stand with feet hip-width apart holding bar in front of thighs, palms out.   Bend elbows and bring weights towards the shoulders (without swinging).  Lower back down and repeat.

12 x hammer curls on one leg
In standing position, lift the left leg off the ground and balance on the right leg.  With palms facing in, bend elbows and bring weights towards shoulders without swinging the elbows.  Lower back down and repeat.  For the next set, balance on the other leg.

60 seconds rest then repeat

Exercises are able to be done at home or at the gym - with 24 hour access at Fitness Venue in Proserpine - you can complete your challenge ... anytime!

If you have not exercised before it is recommended you visit a medical professional and receive a physical before starting a fitness program to ensure that you’re in adequate health. Stop exercising immediately if you suffer pain, tightness or pressure in your chest, neck, shoulder or arm, feel dizzy or nauseous or are extremely short of breath.