What are personal fitness challenges?

 A great way to stay motivated to work out and lose weight is by setting personal fitness challenges for yourself that you’ll have fun with over the long term. Your challenges should be realistic and achievable, but also slightly challenging so you don’t get bored with them after the first month or two. Here are some popular challenges to try.


Body weight training

Using just your body weight as resistance, you can train every muscle in your body with specific exercises. This form of training, also known as callisthenics, is a more dynamic version of strength training because it uses many different planes of motion to stimulate more muscles. It’s also a great way to meet personal fitness challenges if you live in an area where it’s difficult to get to a gym, like on a military base or in a remote location.

Strength training basics

Because strength training builds muscle, it also burns fat. Our bodies burn calories while we’re sleeping and even while we’re sitting around watching TV—exercise is just one of those things that revs up our metabolism. Exercise is especially good for strengthening bones, which makes it essential for women as they age: More than two million Americans break a bone each year, most often from falls or osteoporosis.

Exercises for the back

Strengthening your back can help reduce common injuries that happen when working out, as well as help improve posture and relieve back pain. Whether you’re lifting weights, doing push-ups or running on a treadmill, strengthening your core makes it easier to maintain a balanced workout. For example, in addition to strengthening your abs and hips, focusing on exercises that strengthen your obliques—the muscles along each side of your torso—can also make it easier to balance while you run.

Exercises for the abs

For example, some people have a hard time training their abs for certain reasons. But if you start using the barbell bench press, those training results will be much faster than that of other exercises. The reason is that it is a very large and heavy training equipment, which forces us to reduce our speed.

This reduces stress on muscle injuries while still helping us get stronger. Since we can increase weight gradually, these benefits are long lasting and provide excellent results as well as an effective workout plan to meet your personal fitness goals.


Exercises for the chest

If you want to be on your way to having a healthy, fit body, then you need to start working out. Fitness doesn’t have to mean running marathons or lifting heavy weights; there are plenty of simple ways for you to stay in shape without stepping foot into a gym. Exercises for your chest can help you strengthen your pecs, work on posture and even make it easier for you to get around daily.



Exercises for the shoulders

Want to do some challenging shoulder exercises? Try these two exercises to strengthen and tone your shoulders. Hanging Shoulder Raises One of my favorite ways to work my shoulders is with hanging shoulder raises. This move can help build up your deltoids while also strengthening your upper back muscles and biceps.

The trick is getting into a proper starting position, from which you’ll begin lifting your arms slowly in front of you. You should feel it in both your shoulders and your biceps as you execute each repetition.

Exercises for the biceps

The biceps are one of two muscles that comprise your arm’s bicep, or flexor, group. The flexor group is responsible for bending your elbow. Personal fitness Biceps exercises use either a straight-bar or EZ bar to work these muscles. Straight-bar biceps curls emphasize contraction in both arms at once.

Exercises for the triceps

One of those challenges is to add personal fitness exercises for your triceps. For some people, hitting their triceps is easier said than done. And, considering how small and discreet they are, you’d think that working them would be a breeze.

But truthfully, it can take a lot of effort to get them started (and keep them going). Luckily there are plenty of exercises that target these three little muscles on your upper arm.

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