SKILL: STAY CONSISTENT WITH STRUCTURED EXERCISE

GOAL: COMPLETE 12 MOXIE WORKOUTS BETWEEN DEC 1-31

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NASM WEEKLY PHYSICAL ACTIVITY REQUIREMENTS FOR FITNESS:

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RESISTANCE TRAINING (WITH WEIGHTS)

• Beginning or novice (up to 2 months): 2-3 sessions per week (8-12 per month) with exercises for all the major muscle groups (legs, chest, back).

• Intermediate (between 2 and 12 months): 3 sessions per week (12 per month) if using total body training sessions OR 4 sessions per week (16 per month) if using a split routine (i.e. training different muscle groups each session). Building muscle is especially important if you are peri-menopause.

• ​Advanced (between 1 and 3 years): 4-6 sessions per week (16-24 per month); these individuals are typically doing a "split routine" and / or may perform many sessions in a single day.

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CARDIO 

• Moderate-intensity aerobic activity (i.e. brisk walking) - At least** 5 days per week / 150 minutes per week​ OR

• Vigorous-intensity aerobic activity (i.e. jogging or running) - At least** 3 days per week / 75 minutes per week OR

• Any combination of moderate- and vigorous-intensity aerobic activities - 3-5 days per week

• Research also reveals that for general health improvements and the prevention of weight gain, individuals should aim to expend 1200 to 2000 calories through physical activity per week.

 

WORKOUT OPTIONS FOR THIS CHALLENGE (WHAT COUNTS?)

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• Moxie Studio Online Workouts on Demand - Follow along with Tracey on our NEW Moxie Studio Online site + app (or on your tablet / desktop). Anytime, from anywhere in the world.. Minimal time + space and little to no equipment required (Just a few pairs of dumbbells + a booty band)​

  • Total Body Strength Workout

  • "BONUS POINTS"

    • 1-2 HIIT Cardio Workout​

    • Walk for 1 hour on your "off" days​

• 1:1 Personal Training Session (in person at Moxie Boutique Fitness Studio)

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NOTES:

• You must join the program through the Moxie Studio Online site / app.

• You'll receive daily reminders via email to complete steps... Simply click "Complete Step" once you've done the workout to track your progress.

• If you do more than one workout on the same day, it still only qualifies as 1 day with a workout.

• The workouts must be a Moxie Workout to count

  • Moxie Studio Online site + app - Workouts on Demand

  • 1:1 Personal Training Session (in person at Moxie Boutique Fitness Studio)

• Everyone who completes the program will receive a certificate.

• Anyone who completes all steps (including "Bonus" steps - i.e. walking + HIIT Cardio) will receive a badge.