Week 4 Daily Challenges

MONDAY

STRETCH OR MINDFULNESS

Recovery is so important. Sometime today spend 10 minutes foam rolling, stretching or practicing
mindfulness. TIP: A great free app for guided mindfulness is 'Smiling Mind.'

COMPLETE CHALLENGE

3 POINTS

TUESDAY

WALK 11,500 STEPS

Each Tuesday we will be increasing the step target for the day by 500 steps. Get your walking shoes
on and turn up the music; it’s time to pound the pavement! TIP: If you don’t have a watch to track
your steps but you have an iPhone you can carry your phone with you throughout the day and see
your steps in the ‘Health’ app.

COMPLETE CHALLENGE

5 POINTS

WEDNESDAY

WORKOUT WEDNESDAY!

Take a photo or video of your workout or post-workout and put it on your Instagram and tag
@ELMWOOD_FITNESS. #ELMF6WC. If you prefer not to be in the photo you can take a screenshot
of the workout you did, a photo of the location or something as simple as your drink bottle. Just
make sure to tag us so we can confirm that you posted.

COMPLETE CHALLENGE

10 POINTS

THURSDAY

BURPEE TIME!

How many burpees can you do in 1 minute? Let us know how you go in the community forum.

COMPLETE CHALLENGE

8 POINTS
FRIDAY

HYDRATION

Another important component of the Challenge, that we hope sets up a great habit which lasts long
beyond the six weeks, is hydration. To calculate how much water you should drink each day,
multiply 33 millilitres of water for each kilogram of our body weight. A 70kg person, therefore,
requires 2310ml (2.31 litres) a day. This is the minimum amount of water you should drink in litres. If
you hit your target today you have got yourself 5 points.

COMPLETE CHALLENGE

5 POINTS

SATURDAY

LET'S EAT!

Take a photo of your favourite meal from the week or your meal prep and put it on your Instagram
story and tag @ELMWOOD_FITNESS. #ELMF6WC.

COMPLETE CHALLENGE

10 POINTS

SUNDAY

PROGRESS UPDATE

Today is your weekly progress check in. What are the wins you have had this week? Still do this even
if you haven't had a great week. It's really important to keep yourself accountable.

COMPLETE CHALLENGE

5 POINTS