Daily Mom Fitness Challenge

Fitness Challenge

As part of our Get Fit Initiative, Daily Mom wants to challenge you to get in shape!  We have done all the work for you…well maybe not all of it.  We did a lot of research and found some of the best exercises to strengthen your legs, arms and core muscles!  We even found videos that demonstrate the correct way to perform each strengthening exercise.  Follow the Daily Mom Fitness Challenge calendar and the links within to get fit moving into this summer!

#DMGETSFIT

Ready to Get Fit 2015? Throughout the next few months we’ll be posting regularly about fitness and nutrition. All of us here at Daily Mom will be right alongside you, taking steps to be healthier and offering each other encouragement. Be sure you keep up with our initiative for some great tips, recipes, ideas, activewear fashion, family fun activities, and inspiration on getting fit and being healthy. And remember–this is Daily Mom so we understand the responsibilities that come with having children and families as top priorities. We are here to help each other incorporate fitness and healthy choices into our everyday life.

Get involved with your fellow moms and keep us updated on your progress! Tag us with @dailymomtweets or @dailymomig and don’t forget our hashtag #dmgetsfit!

Before starting this challenge, look over each workout, by clicking on the link, to see what equipment you may need. You will be choosing the exercises you perform so try to switch it up when possible.

Mon

CardioModerate Intensity – 30 minutes
Arm Toning – Perform 4 exercises
Abdominal Toning – Perform 4 exercises

Tues

Easy Cardio – 10 minute warm-up
Leg Strengthening – Perform 4 exercises
Abdominal Toning – Perform 3 exercises

Wed

Cardio – Moderate Intensity – 30 – 45 minutes
OR
HIIT

Thurs

Easy Cardio – 10 minute warm-up
Arm Toning – Perform 4 exercises
Abdominal Toning – Perform 4 exercises

Fri

CardioModerate Intensity – 30 minutes
Leg Strengthening – Perform 4 exercises
Abdominal Toning – Perform 3 exercises

Sat

Fun Day – Stay Active
Family Biking
Beach/Swim Day
Play in an Adult Sports League
Take the kids to the park
Run a local 5K

Sun

Rest Day
OR
Easy Cardio – 30 minutes

*If you have been doing 30 minutes or more of cardio exercise regularly, you can replace the easy cardio workouts with moderate intensity exercise or HIIT. 

What is HIIT?

HIIT is an acronym for High Intensity Interval Training. To perform HIIT you want to alternate intervals of low to moderate intensity exercise with intervals of high intensity exercise.

  • Easy = Conversational
  • Moderate = Can speak in short sentences (7-10 words)
  • Hard = Can speak phrases (3-5 words)
  • Breathless = Unable to speak, breathing hard

When you first start doing HIIT, start with 90 seconds of easy intensity activity followed by 30 seconds of hard or high intensity. As you progress you can change the ratio of easy to hard exercise from 3:1 to 2:1 and eventually 1:1 so you are doing equal amounts of easy and hard intensity. 

Example:

After walking to warm up your muscles, start running at an easy pace for 90 seconds, then run at a very difficult pace for 30 seconds.  Repeat this 8 times then end with a cool down walk.

This workout can be adjusted to your fitness level by adding weight, adding time, or increasing intensity depending on the activity. Discontinue any exercise that causes sharp pain or worsening pain that does not go away quickly once the exercise is stopped.  It is very important to maintain good form and focus on the activity you are performing as you are exercising.

Are you ready? Let’s get fit this summer by challenging ourselves to improve our fitness levels.  Good luck! 

Looking for a different fitness program? Try one of these:

The Mom Workout

10+ Playground Exercises for Mom

10 Fun Ways to Workout WITH Your Kids

Check out our official Get Fit 2015 page for all the initiative posts in one place.


This post is meant for educational purposes only. It is not intended to replace medical advice from your physician, doctor or health care professional. Please read our terms of use for more information.

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Kristy Timm

Kristy lives in FL with her husband, and 2 daughters. She has a Bachelors and Doctorate in Physical Therapy and has worked in Orthopedics, Vestibular, and Ergonomics for the last 12 years. She loves spending time with her hubby and daughter enjoying music, reading, playing, and learning American Sign Language. Her other interests include traveling, being active, and catching up with family and friends.

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