Goal: Exercise at least 5 days a week and increase the intensity of your workouts.
Shout out to EVERYONE who joined our May Exercise Challenge. We are going to focus on exercise again in June 2020, but this time we want you to challenge you to increase the intensity of your workouts.
June 1 – June 21, 2020
Leave a comment below and tell us why you are joining this month’s challenge.
How can you ramp up the intensity?
- Work out for longer periods of time.
- Switch to more intense forms of exercise: HIIT, jogging, biking, walking up hill/on an incline, running, jumping rope, etc. Add weight/resistance or compound movements to your workouts.
- Go from beginner workouts to intermediate, or from intermediate to advanced workouts.
- Try plyometric exercises, like squat jumps, burpees and and tuck jumps.
- Work at your own pace. You know your body and what works for you.
- Exercise for a minimum of 30 minutes per workout.
- Your choice of exercise: Walking, running, weight training, HIIT, Zumba, etc.
- Stay hydrated: Drink at least 64 oz of water each day. (…unless you have medical limitations due to kidney issues or other ailments)
- Feel free to workout more than 5 days a week if that is your usual routine.
Note: If you can only workout for 2-3 days a week, commit to that. You know your level of fitness. We don’t want anyone to hurt themselves or risk injury just to reach the “5 Days a Week” goal. Again, it’s very important that you chose a goal and a workout routine that fits your current level of fitness.
Click here to download the 21 Day Exercise Challenge Tracking Calendar.
How can you join us?
1. Print out the Tracking Calendar today. (PDF file)
2. Leave a comment below and let us know why you are joining this month’s challenge.
3. Check in Nightly on Facebook or Instagram for accountability!
4. Share your Exercise Selfies with the challenge hashtag
Use the Challenge Hashtag #BWLW21 when you post workout selfies.
Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries. If you feel pain or severe discomfort, stop.