15 day exercise challenge - kings point … · 15 day exercise challenge this is a 15 day exercise...

15 Day Exercise Challenge This is a 15 day exercise challenge designed to help you to

stay active and motivated while the clubhouse facilities are closed. You’ll practice the same exercises each day but

progress in your intensity, duration, or number of repetitions. Remember this challenge is just for fun so

enjoy the experience and keep the exercises safe!

Day 1 Squats: 10

Push-Ups: 5 Plank Hold:

10 sec Balance

Hold: 10 sec

Day 2 Squats: 11

Push-Ups: 6 Plank Hold:

12 sec Balance

Hold: 10 sec

Day 3 Squats: 12

Push-Ups: 7 Plank Hold:

13 sec Balance

Hold: 12 sec

Day 4 Squats: 13

Push-Ups: 8 Plank Hold:

14 sec Balance

Hold: 12 sec

Day 5 Squats: 14

Push-Ups: 8 Plank Hold:

15 sec Balance Hold:

14 sec

Day 6 Squats: 15

Push-Ups: 9 Plank Hold:

16 sec Balance

Hold: 14 sec

Day 7 Squats: 16

Push-Ups: 10 Plank Hold:

17 sec Balance

Hold: 16 sec

Day 8 Squats: 17

Push-Ups: 10 Plank Hold:

18 sec Balance

Hold: 16 sec

Day 9 Squats: 18

Push-Ups: 11 Plank Hold:

19 sec Balance

Hold: 18 sec

Day 10 Squats: 19

Push-Ups: 11 Plank Hold:

20 sec Balance Hold:

18 sec

Day 11 Squats: 20

Push-Ups: 12 Plank Hold:

21 sec Balance

Hold: 20 sec

Day 12 Squats: 21

Push-Ups: 12 Plank Hold:

22 sec Balance

Hold: 20 sec

Day 13 Squats: 22

Push-Ups: 13 Plank Hold:

23 sec Balance

Hold: 22 sec

Day 14 Squats: 23

Push-Ups: 14 Plank Hold:

24 sec Balance

Hold: 24 sec

Day 15 Squats: 24

Push-Ups: 15 Plank Hold:

25 sec Balance Hold:

30 sec

Exercise #1: SQUATS

Option 1: Chair Squats Stand in front of a sturdy chair with feet hip distance apart. Bend the knees and lower your body closer to the chair. The lower and closer to the seat you go the more challenging it will be. Straighten the knees and rise back up to return to standing.

Option 2: Wall Sit Stand with your back against the wall, feet hip distance apart, and feet about 2 feet away from the wall. Bend the knees and slide your back down the wall to the point your knees are bent to 90 degrees. Hold this position for the designated amount of time. The daily goal is written in reps but hold for that amount of seconds.

Exercise #2: Push Ups

Option 1: Wall Place hands on a wall at shoulder height but slightly wider than shoulder width apart. Feet should be about 3 feet away from the wall. Bend the arms to bring your chest toward the wall then push away from the wall to extend the arms back out to almost straight again. Repeat for desired amount of reps.

Option 2: Knees Arms wider than shoulder distance apart and knees on the floor close together.

Option 3: Toes Same as option 2 but on your toes.

Exercise #3: Plank Hold Option 1: Wall Place forearms on the wall shoulder distance apart and slightly above shoulder height. Walk the feet away from the wall about 3 feet until you feel your abdominal muscles engage. Hold this position for designated about of time.

Option 2: On the Floor, on Your Knees Place forearms on the floor directly below the shoulders. Knees are on the floor. Hold your torso parallel to the floor for the designated time being sure to keep your back flat.

Option 3: On the Floor, on Your Toes Same as option 2 but your knees are off the floor and you are on your toes.

Exercise #4: Balance Challenge Hold

Option 1: Tip Toe Touch Down and Fingers on the Chair Stand behind/beside a sturdy chair or counter top. Place your body weight in one leg and the other foot with tip toe touching the floor. Keep finger tips to the chair as you hold your balance for desired time.

Option 2: Foot Hovers and No Hands Try no hand contact with the chair and the foot floating completely off the floor.

*Repeat this challenge on each side every day.