Move More
DAILY
CHALLENGES
Try these challenges to help keep you motivated and moving! Doing challenges will keep your activity routine
fresh, let you see improvements in your fitness level, and help you achieve success. Get started today!
30 Something
Crunch it up, push it up
and squat it out.
Do 30 crunches, 30 push-ups
and 30 squats throughout the
day. Complete them all at once
or break them up into shorter sets
of 5, 10 or 15. Just remember to
finish them all.
Jump Around
Get up and burn some calories.
Who says you have to be a couch potato
while you enjoy your favorite TV show?!
Do jumping jacks through all commercial
breaks. You’ll get approximately 10 minutes
of cardio during a 30-minute show and 20
minutes during an hour-long program!
Balance Better!
Use your core in this challenge to help increase
your balance and stability.
• Stand next to a wall. Place your left hand on the wall and steady
yourself as you lift up your right foot into the air, keeping your leg
straight.
• Remove your hand from the wall but keep it close in case you
need to touch the wall to help support yourself.
• Try to spell your name in the air, making “air letters,” using your
right foot. Count how many times you have to touch the wall or
put your foot down, and record it on your menu.
• Repeat on the other side.
Each time you try this challenge, work to reduce the number of
times you touch the wall with your hand or the floor with your foot.
As you progress, you can make this more difficult by lifting your foot
higher in the air and switching to cursive writing.
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All trademarks are owned by Société des Produits Nestlé S.A., Vevey, Switzerland, or used with permission.
5/13
Move More
WEEKLY
CHALLENGES
Try these challenges to help keep you motivated and moving! Doing challenges will keep your activity routine
fresh, let you see improvements in your fitness level, and help you achieve success. Get started today!
5 Days a Week
Build your strength & endurance.
This challenge is all about helping you build up
your strength and endurance. Pushing yourself to
do one set of each of the exercises below, 5 days
a week, will help you do just that!
• 50 flights of stairs (try 10 daily, 5 days/week)
• 150 push-ups (try 30 daily, 5 days/week)
• 300 sit-ups (try 60 daily, 5 days/week)
Race Yourself
Start out by measuring a 4-mile
route with your car.
• Lace up your walking shoes, and grab your
water bottle and a watch.
• Walk that 4-mile route and time your walk.
• Each week try to beat your previous time.
Become a Jogger
Try a fan favorite.
This program is based on walking 3 to 5 times a week and doing the same
routine for two weeks. Add jogging intervals to at least one, and preferably
two, of your weekly walks.
Week 1 = Walk for 30 min, jog for three 45-sec intervals
Week 3 = Walk for 30 min, jog for three 1-min intervals
Week 5 = Walk for 30 min, jog for three 1-min and 30-sec intervals
Week 7 = Walk for 30 min, jog for three 3-min intervals
Week 9 = Walk for 45 min, jog for three 5-min intervals
Week 11 = Walk for 45 min, jog for three 8-min intervals
Week 13 = Walk for 45 min, jog for three 10-min intervals
Week 14 = JOG YOUR FIRST 5K
If you think this is progressing too slowly, then cut the time in half by moving to the next level
every week. So instead of running the 5K on week 14, you can run it on week 8. Always go at
your own pace. If you feel like a specific week was too tough, repeat it!
12032186
All trademarks are owned by Société des Produits Nestlé S.A., Vevey, Switzerland, or used with permission.
5/13
Move More
MONTHLY
CHALLENGES
Try these challenges to help keep you motivated and moving! Doing challenges will keep your activity routine
fresh, let you see improvements in your fitness level, and help you achieve success. Get started today!
Upper
Body
Blast
Shape and tone your arms!
Perform one set of each of these exercises
3 times a week. If you feel like you can take
on more, opt to perform two sets of each of
these exercises 3 times a week.
Week 1
• 15 push-ups
• 15 dips
• 15 bicep curls using
dumbbells
• 15 seated row using a
resistance cord
Week 2
• 20 push-ups
• 20 dips
• 20 bicep curls using
dumbbells
• 20 seated row using a
resistance cord
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Week 3
• 25 push-ups
• 25 dips
• 25 bicep curls using
dumbbells
• 25 seated row using a
resistance cord
Week 4
• 30 push-ups
• 30 dips
• 30 bicep curls using
dumbbells
• 30 seated row using a
resistance cord
Lower
Body
Blast
Shape and tone your legs
and booty!
Perform one set of each of these exercises
3 times a week. If you feel like you can
take on more, opt to perform two sets of
each of these exercises 3 times a week.
Week 1
Week 3
Week 2
Week 4
•15 wide/plie squats
•15 step-ups each leg
•15 hip raises
•15 stationary lunges
each leg
•20 wide/plie squats
•20 step-ups each leg
•20 hip raises
•20 stationary lunges
each leg
All trademarks are owned by Société des Produits Nestlé S.A., Vevey, Switzerland, or used with permission.
5/13
•25 wide/plie squats
•25 step-ups each leg
•25 hip raises
•25 stationary lunges
each leg
•30 wide/plie squats
•30 step-ups each leg
•30 hip raises
•30 stationary lunges
each leg