Reboot Your Body 28 Day Challenge

Fitness: Workouts

By: // December 29, 2015


Do you want the chance to start fresh January 1st? Try our 28 day challenge designed to reboot your body and mind.

Who doesn’t want a chance to start fresh? A chance to become healthier, happier and stronger? We know we do! But the journey to better health isn’t without its detours, speed bumps and roadblocks along the way. Maybe in the past you’ve started a new fitness regimen but gotten frustrated and quit after a few days. Maybe you’ve beat yourself up for the occasional slip up, like binging on a pint of Ben and Jerry’s after depriving yourself for a week straight. The truth is, creating unrealistic expectations for yourself only sets you up for failure. You don’t need to deprive or shame yourself for the occasional misstep in order to be healthier. You were born to be real, not to be perfect—and we’ve got the 28-day challenge that takes that into account.

 

It’s time to ditch the shame, negative self-talk, and disappointment, and commit to a fitness plan designed to reboot your body and revive your spirit. If you haven’t exercised since the baby was born and the baby is now 20 years old, we don’t care. No judgment allowed during the Reboot Your Body Challenge! This month, give yourself the time you deserve to workout and eat right and notice a positive change in your mind and body.

Our Reboot Your Body Challenge will help you get back to (or just start) moving more, sweating it out and eating to nourish your body. We want to help you get strong, feel confident and improve your overall sense of self! You may slip up one day, and that’s ok; acknowledge the hiccup and commit to getting back up tomorrow. We’ve got 28 days together, so forgive yourself and move on. If you stay consistent, you will look and feel better by the end of the month and best of all, be proud of what you’ve accomplished! Come on, let’s do this!

Who Is This Challenge For?

Everyone! All fitness levels are wanted and encouraged: no judgment from us. We don’t care if you are just trying to lose five extra pounds or beginning a huge revamp to a healthy lifestyle, we want you!

So are you ready to reboot your body and become your healthiest, happiest self? Read on! 

Here’s How The Challenge Works

  1. Sign Up for the Challenge—It’s Free! Signing up allows you to download the following as well as receive our special Challenge emails.
  2. Print out the 28-day calendar that you receive when you sign upThese are all bodyweight exercises that give you a total body workout. You don’t need any weights or special equipment to do the moves! 28 DAY challenge
  1. Free EBooksCheck out the downloads you receive when you sign up; they’ll show you how to stock your fridge, detox your body naturally and start eating and thinking positively. Remember that weight loss is a combination of exercise and healthy eating. 50% of this reboot is about what you eat—so we’re here to help you make healthy choices!
  1. Join in on community fun. Community creates connection and connection fosters results. Solicit a few friends to join our 28-Day Reboot Your Body Challenge and share in the fun!
  1. Use the hashtag #RebootYourBody and share your progress with others! There’s power in numbers and we can all help motivate each other.6 ways
  1. Reward Yourself! Once a week, we encourage you to take time for a “Reboot Reward” from our list below or come up with one of your own. But once a week, you deserve and need a little “me” time—we’ve even penciled it, scratch that, sharpie-d it onto your calendar!

The Exercises and Why We Chose Them

If you are already engaging in some exercise, add our calendar to your weekly routine—our challenge should be your minimum. If you are totally new to exercise, then jump on in with two feet and join in on the fun! We’ve chosen five of our favorite bodyweight strength exercises and put them on an easy-to-read calendar showing you how many reps of each to perform each day. We encourage you to do 150 minutes of cardio throughout the week in addition to these exercises. Cardio exercise will help burn off calories and condition your heart! The strength moves we chose are: (Click the exercise to get the full description and see pictures.)

  1. PUSH-UPS: Is there any better show of strength and confidence than a strong, powerful push-up? Push-ups work more muscles than you can imagine: chest, shoulders, biceps, triceps, back and core. It’s the best all-around strength move out there. Watch how to do a proper push-up. 
  1. SQUATS/SQUAT JUMPS: Whether your feet stay on the ground or you use the explosion of a jump, squats are the perfect lower body move. Strong glutes, quadriceps, hamstrings and lower back muscles not only look better, but also help you function better in everything you do.
  1. SWEEPING SCISSORS: This move strengthens your core from top to bottom not only to flatten your tummy, but also to create a stronger mid-section and pain-free low back. Bonus: scissor moves help create longer, more flexible legs! Watch how to do sweeping scissors. 
  1. WALKING LUNGES: Lunges are a powerful lower body strength move. Walking lunges add the dimension of power and push-off. Walking lunges also force your legs to work individually and help you practice better balance. Watch how to do walking lunges. 
  1. ARMY CRAWLS: Army crawls zero in on flattening your belly and strengthening your low back. As you move up and down between high planks and low planks, you also build strength in your shoulders, arms, chest and back—making it a multi-tasking move! Watch how to do army crawls!

I’ve demonstrated the exercises for you in this brief video!

Reboot Rewards

Part of being healthy is being kind to yourself. That’s why once a week on the Challenge Calendar, we’ll give you a day off and encourage you to choose a Reboot Reward. Select one thing from the following list and enjoy an activity that will treat your mind and body to some much-needed TLC. Just as it’s important to schedule time to workout, it’s important to set aside time for yourself to relax and unwind.

Reboot your body and reward yourself for your progress with these relaxing activities.

 


Printed from GetHealthyU.com

12 Comments


Terri on January 31, 2017 at 9:35 PMReply

Hi Chris, Can you recommend an exercise specifically to build my upper body strength for the push ups? I find them really challenging, and am not sure if it is because of age, surgery or just general lack of exercise. Thank you. Terri.


    Chris Freytag on February 1, 2017 at 4:27 PMReply

    Hi Terri, We have an article on our site that talks all about working your way up to a push-up. You can try wall push-ups, elevated push-ups, and modified push-ups first. Check out the article with tons of info here: http://gethealthyu.com/how-to-do-more-push-ups/ Thanks!


Wendy Hill on January 30, 2016 at 11:31 AMReply

My daughter and I just joined the local fitness center, small gym with some great equipment/ classes and such, but this is a first for me, I am 53, and to be honest needing to feel and look better!! I do get to meet with trainers if I want, but so intimidated with it, really not sure where to start? Suggestions please would be appreciated!! I am 6 ft and around 170 right now,


    Jenny Wehseler on February 2, 2016 at 9:46 PMReply

    Wendy, I was in your shoes a year ago. I never worked out a day in my life and I turn 50 this year! I finally got the nerve to meet with a trainer and have lost 20 pound which I have kept off for a whole year and dropped 2 pants sizes! I feel much better and have more energy. A trainer is what I needed to be held accountable. I now go to classes and work out on my own. I know you can do it! Good luck!!


Pat on January 11, 2016 at 9:16 AMReply

Chris, I am doing the 28 day challenge and I have a question on the lunges. I am both knock kneed and have knee problems, do you have any hints to help me from turning my knees inward when doing the lunges? Thank you so much for offering this challenge and the encouragement you give to everyone at all fitness levels.


    Chris Freytag on January 11, 2016 at 9:01 PMReply

    Hi Pat! Well - even though you are knock kneed, the stronger your inner thighs and knees get, the easier it will be to use good form. Try doing bridges on the floor. Squeeze your glutes and if you have a soft playground or you could roll up a big bath towel - put between your knees and squeeze using your inner thighs to strengthen!


Toby on January 9, 2016 at 10:02 AMReply

Hi Chris, How many calories can you burn doing your kickboxing workout? I'm trying to do different workouts so I don't get bored. But I want to get healthy. Thank you.


    Chris Freytag on January 11, 2016 at 9:00 PMReply

    Hi Toby -If you are working with a moderate intensity - you can estimate about 100 calories per 10 minutes!! Smart idea to add variety to your workout routine and a cardio day is a good idea too!!


Tracey on January 4, 2016 at 12:24 PMReply

Chris, Do you have a workout program for the stretch bands ? Thanks


    Chris Freytag on January 5, 2016 at 2:25 PMReply

    Hi Tracey! Check out this link: http://gethealthyu.com/how-to-use-a-figure-8-band/. I also use a resistance band in this workout: http://www.gethealthyutv.com/video/upper-body-tone-2-009164/. Hope you enjoy!


Nicole Smith on December 29, 2015 at 8:09 PMReply

What is your knowledge on drinking infused balsamic vinegar daily? I have been mixing it with water (not and cold) and also sparkling water.


    Chris Freytag on December 30, 2015 at 4:42 PMReply

    Hi Nicole - I have heard of drinking infused balsamic vinegar but have never tried it myself. I've heard that it can level blood sugar and aid in digestion, but again, have never experienced it myself. How are you enjoying it?



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