Take a Break and Break a Sweat

Struggling to find your Move It Monday motivation? Sometimes all you need is a little friendly competition!

To help you get moving on Monday, we’ve included three simple-but-effective fitness challenges you can issue to your spouse, children, roommate, or “socially distant” family! Pick your favorite or work through the whole series this Move It Monday.

Check out our instructions for each challenge below and get moving!

Jabs give your whole body a work out since you need perfect form to land the best punch. Challenge a few friends to join you in the ring this week and learn how to jab with the best of them.

Here’s how to throw the perfect jab:

1. Stand with your hands up, elbows in, feet hip-width apart. Slightly bend your knees and lift your back heel. The foot on your strong arm’s side should be farther out, and your back foot should be positioned at about 45-degrees diagonal.

2. Extend your front fist in a punching motion forward while exhaling sharply in the process. The punch should be quick but relaxed.

3. Rotate your arm mid-way through throwing your punch, including your shoulder and elbow. Start with the shoulder, which will allow the rest of your arm to rotate accurately. Your elbow should face up so that the hit gets the right angle.

4. Bring back your arm to its original position. Make sure to keep your other arm guarding your chin during the whole process.

Maintaining proper form in key. Focus on your form first, then on the strength of your punches.

If you’re looking for an alternative to jogging around the park or a half-hour bike ride, this is the challenge for you. High knees will help boost your heart rate, stay flexible, and improve coordination.

Challenge your friends to join you this week. Trust us, they won’t regret it.

Here are some simple steps to high knees:

1. Stand with your feet hip-width apart and lift one knee to your chest.

2. Switch to the opposite knee and continue the alternations into a running pace.

3. Swing your arms at 90-degree angles during knee raises to maintain your balance.

Take your time alternating between knees if you haven’t done this exercise before, so that you achieve the right technique. However, once you become familiar with high knees, you can pick up the pace.

In case you’ve never done jumping jacks before, here are the basic steps:

1. Stand upright with your legs together and your arms at your side for good posture.

2. Slightly bend your knees and jump from the balls of your feet.

3. Spread your legs and bring your arms from your waist to over your head.

4. Jump back to the starting position.

5. Repeat the steps above. Stick to longer sessions for a better burn.

With this exercise, your challenger can slim down, feel better throughout the day, and avoid problems that not only affect the heart, but the brain, as well.