During this pandemic, there is a high possibility that your gym schedule has become restricted to several walks to the refrigerator and going out for enjoying some fresh air during lunchtime. However, while we are spending extra time at our residences, it will be a good idea to make use of this time for testing our fitness with daily challenges. It does not matter whether it is strength training, cardio, weightlifting, meditation, or yoga, there happens to be a fitness feat for every type of fitness enthusiast. Here, we have mentioned some unique fitness challenges for the year 2021.
1. 30-day squat challenge
In case you like to tone up the glutes, a 30-day squat challenge will be one of the most effective ways of building muscle and blasting fat from your system. Make it a point to devote at least 10 minutes every day for seeing the number of squats you are able to get through and increase your reps slowly as the days roll on. The good thing about squats is that they can be done anytime according to your own convenience irrespective of whether you are getting bored while watching TV or are waiting for your coffee to become brewed. Just ensure to build in several rest days such that your lower body is able to recover.
2. 30-day split challenge
It might be the fact that you have watched a video regarding yoga on YouTube, and you are perhaps thinking that you would be capable of gliding easily into the front splits as well. It is now time for you to learn the ultimate trick out there.
While performing this particular 30-day split challenge, you need to stretch your hamstrings and hips flexors every morning such that you will be able to decrease the gap between the floor and your inner thighs gradually. You will come across plenty of 30-day stretching videos on the Internet to choose from depending on your level of flexibility, and you will also come across progress diaries from other individuals which will help to keep you motivated.
3. 30 days of yoga
Yoga happens to be one of those practices which need lots of patience, and the sole way to become better at it will be to be consistent. You will find lots of videos regarding yoga on YouTube which will aid you in working on your flexibility, breath, and strength, thus enhancing your practice gradually during the month. You simply need a yoga mat for this plus approximately 20 minutes of time every day for practice.
4. Pull-up challenge
Performing pull-ups will be one of the most difficult ways to get your upper body moving, and it will test your mental as well as physical endurance. In fact, it is perceived by many fitness enthusiasts as the ultimate barometer in fitness. A 10 pull-up challenge is going to be a savage pursuit that will help to take you miles ahead of others. Get prepared to transform yourself from a shaky beginner to a pull-up master within several months while sculpting your arms, shoulders, and back in the process.
5. Plank challenge
This particular challenge is not very complicated, and you simply need to hold this difficult pose for a certain amount of time on a regular basis. You are going to increase the amount of time gradually every single day while holding a plank. It will be a good idea to begin with only 20 seconds and your target should be to go for at least 5 minutes at any given time at the conclusion of 30 days.
6. 7-minute workout challenge
This particular workout happens to be a bodyweight routine which had been designed by fitness scientists from the reputed American College of Sports Medicine. It was found by the researchers that only 7 minutes of high-intensity circuit training happens to be the most effective way of burning fat and staying healthy and fit in one’s daily life.
There are lots of 7-minute workout apps available at present, and all of them focus on the same fundamental rule: you need to perform 12 workouts for a period of 30 seconds each with a rest of 10 seconds in between.
7. 500 bodyweight challenge
This challenge was initiated by Greg Brookes, who happens to be a professional trainer wanting to devise a sequence of 10 bodyweight workouts that can be performed without any equipment at any location. These 10 moves consist of slow and fast mountain climbers, push-ups, forward lunges, burpees, squat thrusts, and cossacks. The idea will be to perform as many as 50 repetitions of each one of them which will total to 500 reps altogether. The existing record time for the workout happens to be 11 minutes 31 seconds for all those who like to take on the reigning champion.
8. 6-week handstand challenge
Although inversions might appear to be somewhat scary initially, you will be able to master this skill with some practice under a soft surface. There are several variations of this handstand challenge on the web, such as the 12-Minute Athlete that introduces various workouts that can be performed by you for building up to the ultimate objective of achieving a freestanding handstand.
9. Deadlift challenge
It will be a great time to perform deadlifts provided there is sufficient space for a home gym in your residence. This challenge is not concerned with hitting plenty of reps but enhancing the weight that you will be able to lift. This weight should be increased by at least 10% at any given time to make sure that your body remains challenged. However, bear in mind to add weight only if you are ready for it. Weightlifting happens to be a gradual process, and in case you are feeling sore or exhausted then adding more weight might result in injury in the long run.
10. Couch to 5K
This particular challenge will be a fantastic place to start in case you are new to fitness and like to set a target for yourself. This app has been designed to help to run a breezy 5 km within only 9 weeks, by creating a schedule of 3 runs every week with one rest day in between. It likewise comes with inspirational virtual coaches who will help you to get moving along with a useful countdown timer so that you are able to monitor how long you are away from your house.