Video: Try our 30-day exercise challenge

 Finding time to exercise can be hard, and finding the motivation to exercise can be even harder.

“I always tell people, ‘What matters gets done.’ It’s easier to exercise when you set a goal and make it a priority,” says Marcus Williams, a physical therapist with Ohio State Sports Medicine and Rehabilitation.

One way to make exercise a priority is to participate in a 30-day exercise challenge.

In these challenges, you follow a calendar that outlines a few simple exercises you should do each day to improve your fitness and overall health. They won’t take up too much of your time and will help guide you through effective workouts.

“The great thing about these 30-day exercise challenges is that they are less daunting than a formal exercise program and can help people transition into more habitual exercise,” says Ken Kirby, another Ohio State physical therapist.

So if you aren’t used to working out every day but want to get into the habit of exercising more often, these challenges are a great place to start.

Williams and Kirby have designed their own 30-day challenge to target your core, glutes, legs and back.

It includes just four exercises per day and can be done at home — no fancy gym equipment required.

Interested in giving it a try? Click to download the plan below.

CORP20170396-Sports Medicine Calendar_2

 

Not sure how to do some of the exercises? Watch below.

Bridge Progression: This video illustrates how to complete the four exercises that make up the bridge progression of the Wexner Medical Center’s 30-day exercise challenge. The four exercises are double-leg bridges, double-leg bridge kick-outs, single-leg bridges, and single-leg bridge abductions.

Core Progression: This video illustrates how to complete the four exercises that make up the core progression of the Wexner Medical Center’s 30-day exercise challenge. The four exercises are pelvic tilts, reverse marches, bicycles, and reverse straight leg raises.

Squat Progression: This video illustrates how to complete the four exercises that make up the squat progression of the Wexner Medical Center’s 30-day exercise challenge. The four exercises are wall-sits, sit-stands, body weight squats, and squat jumps.

T-Spine Progression: This video illustrates how to complete the four exercises that make up the T-spine progression of the Wexner Medical Center’s 30-day exercise challenge. The four exercises are prone extensions, prone horizontal abductions, rotated planks, and tap planks.

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