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Working out can be a bore if you fall into the same routine day in and day out. Our local fitness blogger, Ryan Bate of South County Adventure Boot Camp has put together 10 workout challenges to keep you engaged. These workouts are designed to do at home with minimal to no equipment. In addition, they are especially designed to be effective. If you love this type of challenge, you will love what South County Adventure Boot Camp can do for you! Here is your 10 day challenge, it is designed to give you weekends to rest and recover as recovery is just as important as your workout.
Monday Day 1:
You Will Need: 1 Deck of Cards and a Yoga Mat or Rug (optional)
Each suit will represent 1 exercise and the repetitions are as follows. Start by cutting the deck in half to yield about 26 cards (consider your fitness level and adjust cards as needed).
Each suit represents a given exercise and each number will represent your repetitions. We suggest removing all the 2,3,4’s or adding a one in front of them so they represent, 12, 13, 14. But again, you need to tailor the workout to your level. All face cards are 10 and Ace is 15. If you draw a Joker add 10 to the next card. Here are the following exercises:
Club: Pistons
Hearts: Mountain Climbers
Spades: Push-Ups
Diamonds: Burpees
*If any on these exercises are not available to you, feel free to substitute with another one that challenges you.
Tuesday Day 2:
What You Need: One Die and a Timer and one set of light weights.
You can repeat the set of 6 exercises about 5 times depending on your fitness level. Below is the video that will take you through the next challenge.
Wednesday Day 3:
The Summer Times Sizzla!
Thursday Day 4:
Suit Challenge
Here is a recap of the video:
Hearts– Burpees
Diamonds– Squats
Spades– Snow Angels (weight needed)
Clubs– Plank to Bridge
Pick a card, determine the suit and complete the number that the card states. Face Cards are always 10 repetitions. If you draw a Joker, do all 4 exercises right in a row for 10 reps!
Friday Day 5:
Spell Your Name and add add TGIF!
Weekend:
Use the weekend to stretch, recover, get outside for a walk and continue to make healthy choices!
Monday Day 6:
The Return of the Dice! This time you need two dice and a pen and paper.
Write down these six exercises and leave seven spaces next each one to record your numbers. You can reuse this sheet when you are looking for another at home workout!
- Spider Walks
- Reverse Burpees
- Bridge to Plank
- Mountain Climbers
- Sit-Ups
- Sprinter Steps
Roll the dice and record the number next to one of the six exercises. Then perform the exercise. Do this until each exercise has been performed. Repeat 6 more times in the same fashion, so you will have to roll the dice a total of 42 times.
Tuesday Day 7:
Get Your Cardio On!
Wednesday Day 8:
Wacky Wednesday, feel free to get a little crazy! You need a coin to complete this one!
Thursday Day 9:
Let out your inner animal with these animal based exercises! These are family friendly too!
Again you will need your die and a timer to time yourself. Add a 0 to each #. For example, if you roll a 5 you will do the exercise for 50 seconds. Repeat the round (4 exercises) 5 times…adjust to your fitness level.
Friday Day 10:
Weekend: Rest, recover and get ready for a new week! Congrats on completing the 10 day challenge! If you love these and are in the Rhode Island area, check out our South County Adventure Boot Camp. Everyday is a new challenge. Also, check out our Little Black Dress Plant Based Meal Guides!
