The cardio and strength circuit | Challenge 8

Vary your exercise routine to keep motivated and engaged

Keeping your exercise routine fresh and challenging will help you stay engaged in regular exercise for weeks at a time. A regular exercise routine can be difficult to maintain for many of us who are busy with other commitments. However, this is essential for keeping healthy and strong. Most of all, exercise will help you feel better about yourself and protects against many ailments such as diabetes and heart disease. The benefits of exercise can be enormous. Subscribe to our website at MyAge.fit and receive our six secrets to keeping the exercise habit. They are simple: if followed you will find that regular exercise can be life changing.

Our 8th Exercise Challenge is designed to add variety to your routine and keep it interesting. It merges intervals of cardio (aerobic) activity interspersed with several rounds of strength-based exercises that can be performed both indoors or outdoors.

7-Day Exercise Challenge 8

A. Warm up: Perform ~60 seconds (secs) of arm circles and high knee marching on the spot or jumping jacks.

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B. Main set: Complete a 3-5-minute cardio (aerobic) activity followed by 4 strengthening exercises

CARDIO
Run or fast walk for 3-5 minutes. For example, choose a street block to run or walk around, or cycle on a stationary bike.
STRENGTH
   1. 15 Air squats (or mini air squats)
   2. 15 Pushups (or from knees)
   3. 15 Sit ups
   4. 4 burpees (or mini lunges)

   Repeat the above set three times, with varying intensities as described below:

   Set 1: easy run, walk or cycle
   Set 2: medium intensity run, walk or cycle
   Set 3: high intensity fast run, walk or cycle

< Modify the main set based on your fitness level by increasing or decreasing the number of sets and/or repetitions in each exercise between 10-20 >

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C. Stretch: Complete the workout with stretches including quads, glutes and arms.

 

Also, explore one of our earlier My AgeFit exercise challenges below:

Challenge 1       7-Day strength-based exercises

Challenge 2       7-Day strength-based exercises

Challenge 3       6 Week aerobic exercise – running

Challenge 4       6 Week aerobic exercise – walking

Challenge 5       7-Day strength-based exercises

Challenge 6       7-Day strength-based exercises

Challenge 7       7-Day strength-based exercises

 

Keep yourself accountable

Buddy up with a friend and text your friend when you have completed your exercises without breaking the seven-day streak!  Send them an “accomplishment emoji”!   Day 1 💪; Day 2 😎…. 

When you have completed the My AgeFit 7-Day Exercise Challenge 7, share your achievement with us in our  Facebook group.