time to start excercise

Self-Starter Challenge: Beginner Functional Fitness

May 11, 2022 11:29:28 AM / by HealthCarePlus

You've decided it's time to start exercising. Congratulations! You've taken the first step on your way to a new and improved body and mind. 

The 'Beginner functional fitness" challenge is designed to focus on functional movements and fitness because we think that's what exercise is about - allowing you to function better in your everyday life and have the energy and ability to do the things you want to do.

Throughout this 2-week module, we'll be going through a movement or two each day, along with some tips on everything from hydration to consistency to tracking. Each session consists of:

  • A short video to watch to learn the movements and tips and then a quick workout to go along with the main movements we go through.
  • A workout that only takes 4-10 minutes.
  • A stretch to help with your mobility.

We've got you covered for the next two weeks with built-in mobility and active recovery days included. 

If you are not a registered GoodForYou user, you can Register here. 

Once you've done that or you are already a registered GoodForYou user then click the link below and start the challenge.



Before you start, here is a quick look at what's involved:




Watch a 5-minute video to learn how to do Squats, Pushups and Jumping jacks properly. Then practice each movement for 5-10 reps. At the end, you'll cool down with a simple stretch. It's important to work on mobility as this allows us to move well and without as much restriction.

4 - 10 Minutes Workout




Watch a 3 minutes video as  we're talking about a little thing called DOMS or Delayed Onset Muscle Soreness. Then we'll do 40 seconds of lunges, rest 20 seconds, then 40 seconds of sit-ups, rest 20 seconds. Repeat 4 x through for a total of 8 minutes. We finish off with couch stretch.

4 - 10 Minutes Workout




On day 3, we talk about hydration and practice mountain climbers, jumping jacks, glute bridges, squats, sit-ups and pushups. Then end the workout with harm string stretch.

4 - 10 Minutes Workout




It's mobility day! Your movement practice for today is stretching. Don't skip this one. It can be tempting to think "oh it's just stretching, that's not a workout," and dismiss it as unimportant. As we previously mentioned, mobility is important - it's what allows you to move freely and more easily because you're not fighting against your body's own restrictions as much.

8 Minutes of stretching





Making sure we're getting sufficient oxygen as we move is vital. Sometimes we unconsciously hold our breath when things get harder. As you go through the workout today, try to be aware of your breathing.

3 Minutes Watch & 9 Minutes Workout



Remember to join this challenge, make sure you Login or Register to  GoodForYou - our Health & Wellbeing Program.  It is Free for all HealthCarePlus and UniMed policyholders. And, you can add up to FIVE family members and friends for Free too.


If you are not a HealthCarePlus policyholder, you can still join for just $4 per month. Just follow the simple instructions here.



Synergy Health strongly recommends that you consult with your physician before beginning the Beginner Functional Fitness module if you have not exercised for a period of time. You should be in good physical condition and be able to complete the exercises as described. Synergy Health is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

There is a possible risk of physical injury when participating in any exercise. If you engage in these exercises, you agree that you do so at your own risk, assume all risk of injury to yourself, and agree to release and discharge Synergy Health from any and all claims or causes of action, known or unknown.



Tags: Health & Wellness, GoodForYou