Do it better – Fitness Challenge

It has been a tough year for everyone. Lots of stress, uncertainty, forced lifestyle habits… Most of us can say that we have paid a physical or mental toll in one way or another. So, let´s start 2021 the right way. The main goal for this year should be to do it better than the last one.
 
I hear a lot of excuses about why people can’t start or maintain a fitness routine. “I don’t have access to a gym”. “I don’t have enough time”. “I wouldn’t know where to start”. I get it. Those are all real concerns.
 
This challenge is designed to help you improve… your productivity! As we explained earlier, exercise improves your productivity (focus, memory, decision making…). These workouts will lift your mood, your energy level, and how you think that very same day. Of course, you’ll also notice your fitness level is increasing, and see some muscle definition while giving yourself a solid exercise foundation as you get into 2021. The challenge will begin on Monday, January 4th.

The Challenge

  • 4 weeks
  • 20 workouts
  • 40 exercises
We focus on just two group muscles per workout, through only 2 exercises. Really focused and specific workouts. Each workout is only 10-15 minutes long. Short and effective. Enough to get your muscles pumping, and at the same time, avoid fatigue so you can use the momentum to continue with your daily tasks.
 
These workouts are home based, using bodyweight or resistance band exercises so you don´t need too much equipment. 
 
You get step by step instructions on how to perform each exercise and a full workout follow-along video. We won´t repeat a single exercise in 4 weeks, meaning bye-bye boredom! Everyday is different.
 
From Monday to Friday you only need to find 15 minutes to dedicate yourself, forget for a moment what is happening around you and feel refreshed right after you finish.
 
There are 3 tips that will be helpful to keep in mind as you complete the challenge:
 
  1. Do workouts in the mornings if possible. If you struggle to find the time to work out, that´s the “secret”.
  2. Pick the right weights. In the videos for these, I’m using different resistance bands. When in doubt, though, go lighter. Make sure you can do the moves with correct form before increasing resistance.
  3. Don´t overthink. Whether you think you can or can´t do it, you´re right. Make no mistake, you Can do it. Don´t waste your time overthinking and just do it. You´re not too tired to do a 10 minutes workout, you´re not being late for taking 10 minutes to workout. On the contrary, you´ll feel better right after.

How this fitness challenge benefits you

  • Your mood will be better
  • You´ll reduce stress
  • Your energy levels will rise
  • You´ll be more focused
  • You´ll feel mentally sharp
  • You´ll enhance your creativity
  • You´ll feel motivated
  • You´ll build a healthy habit
  • You´ll be more productive
It´s exercise, but it feels like magic!
Oh, you don´t believe in magic? That´s because you haven´t try this fitness challenge!
 
Want to do it better day in and day out in every aspect of your life?
Sign up! By signing up, you will receive 4 weeks of daily challenge newsletters so you know exactly what to do each day.
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6 thoughts on “Do it better – Fitness Challenge”

  1. Working out the morning has definitely helped me squeeze in a session no matter what I have going on in my day. That could very well be ‘the secret’ indeed. Thanks for sharing!

    1. Thank you for sharing your personal experience! I also workout in the morning during those periods I don´t feel motivated or overthink too much. I wake up, have breakfast, workout, and go on with my life :D

  2. Hi Chape! I’m definitely intrigued by this challenge, since I’ll be moving to a rural location tomorrow and will need ways to keep in shape that don’t use much equipment. Could you please let me know what sorts of resistance bands or other equipment would be best for this challenge? I’ll try to pick some up while I’m traveling so I can sign up for this challenge.

      1. Hi Chape! I’m in the U. S. state of Montana now, which is even more rural than Belize!

        I picked up some resistance bands, and I used them today! Your challenges definitely help me wake up in the mornings 😀

      2. I couldn’t imagine that Montana is more rural than Belize… The USA, what a country 😁
        Letting me know that the workouts are helping you made my day 🙏 Thanks!!!

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Abs

The Rectus Abdominis is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape! It is a paired muscle running vertically on each side of the anterior wall of the abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba.

Latissimus Dorsi

The latissimus dorsi is the larger, flat, dorsolateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.

Deltoids

The Deltoid muscle is the muscle forming the rounded contour of the shoulder. It is divided into three portions, anterior, lateral and posterior, with the fibers having different roles due to their orientation.

Infraspinatus

The Infraspinatus muscle is one of the four rotator cuff muscles crossing the shoulder joint and is commonly injured. It is the main external rotator of the shoulder joint.

Biceps

The Biceps brachii is  actually two separate bundles of muscles (heads). The two heads of the Biceps vary in length and as a result, are called the Short and the Long Biceps heads.

Triceps

The Triceps Brachii muscles  have three muscle heads: Lateral, Medial and Long head. Primarily responsible for the extension of the elbow joint. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.

Forearm
(Anterior muscles)

The Pronator teres pronates the forearm, turning the hand posteriorly. If the elbow is flexed to a right angle, then pronator teres will turn the hand so that the palm faces inferiorly. It is assisted in this action by pronator quadratus.

Forearm
(Posterior muscles)

The Extensor Digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It tends to separate the fingers as it extends them.

Pecs

The pectoralis major makes up the bulk of the chest muscles in the male and lies under the breast in the female.

The pectoralis minor is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. 

Obliques

The External Oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral. It is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. 

Lower Back

The Erector Spinae is not just one muscle, but a bundle of muscles and tendons. Paired, they run more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column.

Glutes

The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. The functions of the muscles include extension, abduction, external rotation, and internal rotation of the hip joint.

Quadriceps

The Quadriceps Femoris is the knee extensor muscle.  As a group, the quadriceps femoris is crucial in walking, running, jumping and squatting. It´s subdivided into four separate “heads”.

Hamstrings

A hamstring is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are quite susceptible to injury.

Lower Leg

The gastrocnemius and the soleus form what we know as calf. They are involved in activities such as walking, running, jumping… 

Trapezius

The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

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