Fit for the Holidays Challenge - Week 1

Shane Trotter

Coach

Strength and Conditioning, Kettlebells, Youth Development

Fit for the Holidays Challenge - Week 1 - Workouts, workout, challenges, rdl, general fitness, Farmer's Walk, waiter's walk, Fit for the Holidays Challenge

 

Please read Fit for the Holidays Challenge introduction if you haven't done so already. The challenge runs from October 8th and finishes December 24th. Each Friday, we’ll release the next week’s list of daily challenges. They’ll include a minimum of three days a week of exercises, along with challenges meant to instruct and grow your knowledge of nutritional and emotional health.

 

 

 

Sunday, October 8, 2017 - A Walk in the Park

Find a park in your community and take a walk with no headphones or distractions. If there’s no local park, walk your neighborhood or consider finding a trail outside of town that is worth exploring. The point is to get outside without the technological distraction we’ve grown dependent upon.  Isn’t it amazing how quickly we go from not having mobile phones, or music on demand in our ears, to “needing” these things? Leave it behind and just walk and enjoy your environment.

 

Monday - Get Carried Away

Monday is national bench press day. Go to any gym and you’ll have to wait in line for the privilege of pushing any bar off your chest. Avoid the gym bottleneck and devote a workout to carrying heavy things. Dan John considers the loaded carry to be the most important lift. Whether with dumbbells, kettlebells, hex bars, sandbags, plates pinched together, a slosh pipe, or just big rocks, simply carry heavy things for distance. Try both hands, 1 hand, weight over-head, bear hug, and variations of these. Do 5 or 6 sets for as long a distance as you can safely move.

 

 

Tuesday - You are Lucky!

Take 5 minutes and think about all you are really grateful for. Look around and get specific. It can be as simple as the peace and confidence you feel when you breathe deep. It can be as spectacular as the amazing fortune you’ve had to meet certain influences or to live in a world where you can read an article like this one. After this, take the time to call or write someone a letter of gratitude.

 

Wednesday - Far Crawl

We crawl before we walk, but hopefully, that’s not the last time you did. Today, crawl in a variety of ways. It’s a great workout and an Original Strength Reset (check out You Don't Have to Fall Apart at 30). Army Crawl, Spiderman Crawl, Leopard Crawl, Dragon Walk, or any other crawl you like. Crawl forward back and side to side for at least 10 sets of however many steps seem appropriate.

 

 

Thursday - Slow Down

Set a timer for 5 minutes, get comfortable, and follow your breathing. Make sure no distractions are around and just watch your breaths as they come in and out. When thoughts inevitably arise, don’t fight them. Just let them go and return to the breath.

 

Friday - “The Bend and Snap Works every Time”

Do you know how to hip hinge? If not, check out Young Athletes Must Hip Hinge and then do 3x5 Wall Tap Hip Hinges followed by 5x15 light kettlebell RDLs with a 4 second negative. Focus!

 

 

If you already know how to hinge, let's practice the 1-Leg Deadlift. 5x5/Side with a 3 second negative.

 

Saturday - Building Social Skills

A day of no smartphones, social media, or internet. The only exception being phone calls to solidify plans. Embrace awkward pauses and enjoy!

 

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