The Hard Way: Take the stairs instead of the elevator/escalator 5 times this month Accumulate 200 Calf Raises (Use a stair edge for a deeper stretch!) Accumulate 10 Minutes of Hollow Body or Deadbug holds Post a "Sweaty Selfie" or Form Check video in the community Accumulate 200 Mountain Climbers (Total legs) Accumulate 200 Lunges (Total legs, any variation) Accumulate 15 Minutes of deep hamstring stretches (Over the course of the month) Get 8+ hours of sleep for 3 nights in a row Accumulate 200 Step-Ups (On a staircase, sturdy chair, or bench) Leave an encouraging comment on 3 other Rebels' posts Complete a workout entirely outside Accumulate 5 Minutes of Active Bar Hang (Or heavy loaded carries/farmer walks) Accumulate 300 Jumping Jacks (or low-impact Step Jacks) The Cooldown: Complete a 5- minute stretching cooldown after 4 different workouts Accumulate 200 Core Reps (Sit-ups, Crunches, or Russian Twists) Night Owl: Complete a relaxing yoga or mobility flow right before bed Accumulate 10 Minutes of Balance Practice (Standing on one leg, yoga poses, etc.) Accumulate 50 Inchworms (Walk those hands out!) Accumulate 10 Minutes in a Deep Resting Squat (Drop down while watching TV!) The Cheerleader: High-five someone (in real life or virtually) after finishing a workout Accumulate 100 Burpees (Step-outs or full jumps) Accumulate 10 Minutes in a Wall Sit (Feel the burn!) Protein Power: Hit your daily protein goal for 5 days in a row Accumulate 100 Supermans or Bird-Dogs (Protect that lower back!) Stretch or do mobility work for 10+ minutes on 5 different days Accumulate 200 Glute Bridges (Two-leg or single-leg) Go for a 20+ minute walk on an active recovery day Hit your daily water goal for 7 days in a row Unplugged: Do a full workout completely screen-free (write it on a piece of paper!) Accumulate 15 Minutes in a Plank (Any variation: Countertop, Knee, or Standard) Accumulate 200 Squats (Any variation: Box, Bodyweight, or Jump!) Early Bird: Complete a workout before 8:00 AM Accumulate 100 meters (or 10 total minutes) of Bear Crawls Swap out one processed snack for a whole-food option today Accumulate 300 High Knees (or high-knee marches) Do a workout alongside a friend, family member, or pet Liquid Calories: Go 3 consecutive days without drinking soda or alcohol Accumulate 10 Minutes holding the top of a Glute Bridge (Squeeze those glutes!) Meal Prep Master: Prep at least 3 days' worth of healthy lunches or dinners in advance Accumulate 150 Pulling Reps (Doorway Rows, Ring Rows, or Pull- ups) Accumulate 100 Pike Push-Ups (or overhead dumbbell presses if needed) Level Up Your Brain: Read one Nerd Fitness article or a chapter of a book Try a brand- new vegetable or healthy recipe Accumulate 200 Push-ups (Any variation: Wall, Incline, Knee, or Full!) Accumulate 10 Minutes in a Side Plank (5 minutes per side, knees or toes) The Hard Way: Take the stairs instead of the elevator/escalator 5 times this month Accumulate 200 Calf Raises (Use a stair edge for a deeper stretch!) Accumulate 10 Minutes of Hollow Body or Deadbug holds Post a "Sweaty Selfie" or Form Check video in the community Accumulate 200 Mountain Climbers (Total legs) Accumulate 200 Lunges (Total legs, any variation) Accumulate 15 Minutes of deep hamstring stretches (Over the course of the month) Get 8+ hours of sleep for 3 nights in a row Accumulate 200 Step-Ups (On a staircase, sturdy chair, or bench) Leave an encouraging comment on 3 other Rebels' posts Complete a workout entirely outside Accumulate 5 Minutes of Active Bar Hang (Or heavy loaded carries/farmer walks) Accumulate 300 Jumping Jacks (or low-impact Step Jacks) The Cooldown: Complete a 5- minute stretching cooldown after 4 different workouts Accumulate 200 Core Reps (Sit-ups, Crunches, or Russian Twists) Night Owl: Complete a relaxing yoga or mobility flow right before bed Accumulate 10 Minutes of Balance Practice (Standing on one leg, yoga poses, etc.) Accumulate 50 Inchworms (Walk those hands out!) Accumulate 10 Minutes in a Deep Resting Squat (Drop down while watching TV!) The Cheerleader: High-five someone (in real life or virtually) after finishing a workout Accumulate 100 Burpees (Step-outs or full jumps) Accumulate 10 Minutes in a Wall Sit (Feel the burn!) Protein Power: Hit your daily protein goal for 5 days in a row Accumulate 100 Supermans or Bird-Dogs (Protect that lower back!) Stretch or do mobility work for 10+ minutes on 5 different days Accumulate 200 Glute Bridges (Two-leg or single-leg) Go for a 20+ minute walk on an active recovery day Hit your daily water goal for 7 days in a row Unplugged: Do a full workout completely screen-free (write it on a piece of paper!) Accumulate 15 Minutes in a Plank (Any variation: Countertop, Knee, or Standard) Accumulate 200 Squats (Any variation: Box, Bodyweight, or Jump!) Early Bird: Complete a workout before 8:00 AM Accumulate 100 meters (or 10 total minutes) of Bear Crawls Swap out one processed snack for a whole-food option today Accumulate 300 High Knees (or high-knee marches) Do a workout alongside a friend, family member, or pet Liquid Calories: Go 3 consecutive days without drinking soda or alcohol Accumulate 10 Minutes holding the top of a Glute Bridge (Squeeze those glutes!) Meal Prep Master: Prep at least 3 days' worth of healthy lunches or dinners in advance Accumulate 150 Pulling Reps (Doorway Rows, Ring Rows, or Pull- ups) Accumulate 100 Pike Push-Ups (or overhead dumbbell presses if needed) Level Up Your Brain: Read one Nerd Fitness article or a chapter of a book Try a brand- new vegetable or healthy recipe Accumulate 200 Push-ups (Any variation: Wall, Incline, Knee, or Full!) Accumulate 10 Minutes in a Side Plank (5 minutes per side, knees or toes)
(Print)
The Hard Way: Take the stairs instead of the elevator/escalator 5 times this month
Accumulate 200 Calf Raises (Use a stair edge for a deeper stretch!)
Accumulate 10 Minutes of Hollow Body or Deadbug holds
Post a "Sweaty Selfie" or Form Check video in the community
Accumulate 200 Mountain Climbers (Total legs)
Accumulate 200 Lunges (Total legs, any variation)
Accumulate 15 Minutes of deep hamstring stretches (Over the course of the month)
Get 8+ hours of sleep for 3 nights in a row
Accumulate 200 Step-Ups (On a staircase, sturdy chair, or bench)
Leave an encouraging comment on 3 other Rebels' posts
Complete a workout entirely outside
Accumulate 5 Minutes of Active Bar Hang (Or heavy loaded carries/farmer walks)
Accumulate 300 Jumping Jacks (or low-impact Step Jacks)
The Cooldown: Complete a 5-minute stretching cooldown after 4 different workouts
Accumulate 200 Core Reps (Sit-ups, Crunches, or Russian Twists)
Night Owl: Complete a relaxing yoga or mobility flow right before bed
Accumulate 10 Minutes of Balance Practice (Standing on one leg, yoga poses, etc.)
Accumulate 50 Inchworms (Walk those hands out!)
Accumulate 10 Minutes in a Deep Resting Squat (Drop down while watching TV!)
The Cheerleader: High-five someone (in real life or virtually) after finishing a workout
Accumulate 100 Burpees (Step-outs or full jumps)
Accumulate 10 Minutes in a Wall Sit (Feel the burn!)
Protein Power: Hit your daily protein goal for 5 days in a row
Accumulate 100 Supermans or Bird-Dogs (Protect that lower back!)
Stretch or do mobility work for 10+ minutes on 5 different days
Accumulate 200 Glute Bridges (Two-leg or single-leg)
Go for a 20+ minute walk on an active recovery day
Hit your daily water goal for 7 days in a row
Unplugged: Do a full workout completely screen-free (write it on a piece of paper!)
Accumulate 15 Minutes in a Plank (Any variation: Countertop, Knee, or Standard)
Accumulate 200 Squats (Any variation: Box, Bodyweight, or Jump!)
Early Bird: Complete a workout before 8:00 AM
Accumulate 100 meters (or 10 total minutes) of Bear Crawls
Swap out one processed snack for a whole-food option today
Accumulate 300 High Knees (or high-knee marches)
Do a workout alongside a friend, family member, or pet
Liquid Calories: Go 3 consecutive days without drinking soda or alcohol
Accumulate 10 Minutes holding the top of a Glute Bridge (Squeeze those glutes!)
Meal Prep Master: Prep at least 3 days' worth of healthy lunches or dinners in advance
Accumulate 150 Pulling Reps (Doorway Rows, Ring Rows, or Pull-ups)
Accumulate 100 Pike Push-Ups (or overhead dumbbell presses if needed)
Level Up Your Brain: Read one Nerd Fitness article or a chapter of a book
Try a brand-new vegetable or healthy recipe
Accumulate 200 Push-ups (Any variation: Wall, Incline, Knee, or Full!)
Accumulate 10 Minutes in a Side Plank (5 minutes per side, knees or toes)
