Holiday Challenge Workout #6

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Muscle-strengthening activities are an essential part of your movement routine. They can help make your everyday life a little easier while also contributing to your weekly physical activity goals. The weekly workouts are short and modifiable so you can modify them as needed to fit them to your activity level and goals. Check out our Holiday Challenge Workout Reminders for more recommendations and tips to make these workouts your own.

This week, we have a lower-body workout!

Week #6: Lower Body

  • Rest 15 seconds after completing each movement before starting the next one.
  • Aim to complete each movement 3 times. You can complete all 3 sets for one movement before going to the next, or complete 1 set of each movement and repeat all 5 a total of 3 times.

Chair Squat – 16 repetitions OR 45 seconds

  • Modification: Hold onto another stable object or surface for support. Use your upper body to help support you as you return to standing.
  • Challenge: Perform on a shorter, stable surface to increase the depth of your squat. Slow it down for another challenge. Lower into the squat for a 4-second count and return to standing for a 4-second count.

Good Morning – 16 repetitions OR 45 seconds

  • Modification: Perform from a seated position.
  • Challenge: Hinge at the hips (i.e. press the glutes backward) and lower the chest to the floor for a 4-second count, pause for 1 second, and extend back to standing for a 4-second count, squeezing your glute muscles to return to your standing position.

Sumo Squat – 16 repetitions OR 45 seconds

  • Start by bringing your legs a little bit outside of hip width and pointing the toes out. Push your hips back and down and bend at the knees to lower into a seated position. Pause for 1 second, then slowly return to the starting position, squeezing your glutes and legs.
  • Modification: Hold onto another stable object or surface for support. Use your upper body to help support you as you return to standing.
  • Challenge: Pause longer at the bottom of your squat, squeezing your glutes and core.

Single Leg Balance & Reach – 16 repetitions OR 45 seconds

  • Perform half of your repetitions or time intervals on one leg before switching to your other leg.
  • Modification: Hold onto a stable object or surface to help keep balance.
  • Challenge: Add 3 small “pulses” at the extended part of the movement. Perform these by bringing your foot a few inches back to the center then extending again for 3 quick repetitions before bringing your foot all the way back to your starting position.

Calf Raise – 16 repetitions OR 45 seconds

  • Modification: Perform from a seated position. Really think about squeezing your calf muscles with each repetition.
  • Challenge: Perform single-leg calf raises keeping one foot off of the ground.

Check back next week for another workout and check out our other weekly workouts!

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