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:
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. Please note that the program is Free for all HealthCarePlus and UniMed policyholders.
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:
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DAY 1 MECHANICS, CONSISTENCY, INTENSITYWatch 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. |
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DAY 2 DOMS, LUNGES & SIT-UPSWatch 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. |
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DAY 3 HYDRATION
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.
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DAY 4 MOBILITYIt'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.
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DAY 5 BREATHINGMaking 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.
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