Power Squats

Today’s challenge emphasizes the sharpness and crispness of the squat movement, making sure to think about reaching your arms as far as you can with your fingers spread as wide as possible. Bend the knees and send the bottom back as low as you can. Hold the position as if energy is shooting out from the ends of your arms and legs. With every repetition, see if you can squat a little lower, and stretch your arms a little further! Aim for 80% of your maximum effort!

Seated Modifications

Start in a seated position with a straight back. Straighten one leg while pushing both arms forward with the hand/fingers spread open. Hold the position as if energy is shooting out from the ends of your arms and legs. In a sharp, crisp motion, return to your seated position with your arms at your hips, both feet on the ground, and your back straight. Then repeat the motion, this time raising your other leg. With every repetition, stretch your arms a little further.

Disco Diva

Today’s challenge emphasizes stretching the torso while maintaining stability over your hips and legs. Lead the movement with your breastbone rather than the arms. Make sure to twist the torso to follow the direction of the arm. Aim for 80% of your maximum effort!

Seated Modifications

Sit with a straight back and both feet planted firmly on the ground. Place one hand on your hip and reach your other hand down toward the opposite ankle, twisting your torso and pointing your index finger. Then, in a smooth motion, take the hand and reach it towards a high diagonal. Lead the movement with your breastbone rather than the arms. Only twist as far as you are comfortable and stable twisting.

Modified Warrior

Today’s challenge emphasizes direction change and weight shift, stepping away from the midline, then back again. Focus on the direction of your toes and feet during this exercise and think about lengthening your arms as if trying to touch the opposite ends of the room. Try to step out as far as you can without losing your balance. Aim for 80% of your maximum effort!

Seated Modifications

In a seated position with a straight back, place your palms together in front of your chest in prayer position. Raise your elbows to ensure your arms are parallel with the ground. Place your feet firmly on the ground in front of you, about shoulder width apart. Leading with your breastbone, turn your upper body to the right, spreading your arms out wide at shoulder height, palms facing the ground. Stepping your right leg out to the side, point the toes on your right foot towards the wall. Return to your starting position before repeating the motion to your left.

Push-Ups

Today’s challenge emphasizes upper body strength. The push-ups are done either a) on the wall, b) on a low piece of sturdy furniture, or c) on the floor, depending on each participant’s abilities. Aim to keep the torso as straight and as stiff as you can, like a plank of wood. The only point of movement should be from your arms, as if they are the rotational point of axis. Keep the tummy muscles as tight as you can. Aim for 80% of your maximum effort!

Seated Modifications

Sit facing a wall. Place your palms flat against the wall, with your hands at shoulder height. Bending at the elbows, lower your shoulders and chest towards the wall. Pause, then straighten your arms without locking your elbows and return to your starting position.

Alternatively, sit with a straight back in a chair. Scoot forward on the chair so your back is not resting on it. Place your hands on the corner of the chair, and using your arms, hover your bottom off the chair, straightening your arms. Slowly return to a sitting position.

Robot Turns

Today’s challenge emphasizes balance and maintaining stability while moving. The aim of robot turns is to encourage upper extremity, lower extremity, and trunk co-activation during turning-type activities. Try to tense all the muscles in your body and be as stiff as a robot. Aim for 80% of your maximum effort!

Seated Modifications

Sit up straight in a chair, with your back not resting on the chair. Place your feet firmly on the ground, just wider than shoulder width apart. Raise your arms to shoulder height and bring your elbows to a 90 degree bend, with your palms facing forward. Now, twist your upper body and arms to the side, keeping your elbows and breastbone in a straight line. Return to centre before twisting in the other direction.

Step-Ups

Today’s challenge emphasizes cardiovascular fitness, as well as feet clearance off the ground. This will help with shuffling feet and difficulty lifting the feet when walking. Aim to lift your knees as high as you can during today’s challenge. Try not to lose the power in your legs when adding in the arms. Aim for 80% of your maximum effort!

Seated Modifications

Sit in front of a step. Place your feet flat on the ground Then, lift one foot onto the step, raising your arms up toward the ceiling. Place your foot back on the ground and lower your arms. Then repeat the motion with your other leg, returning both feet to the ground in between steps.

Movement Contrast

Today’s challenge tests our ability to move our body from a small position to a large position. Emphasis should be given on the contrast of the two movements. There should be a distinctive difference between the small and the big! See how small you can make your body, then how big you can make your body! Stretch those arms and legs to fill up as much space in the room as you can. Aim for 80% of your maximum effort!

Seated Modifications

Sit with a straight back with both feet firmly on the ground in a chair. Curl your body into a ball by bring your legs and arms together. Then sit up straight and spread your arms wide while stepping your right leg out to the side. Making sure to open your chest and spread your fingers wide. Curl your body into a ball again, then repeat the same open-wide motion to the left side.

Clocks

Today’s challenge emphasizes your ability to shift weight and change the direction of your centre of gravity. The exercise helps with dynamic balance. Feel your weight shift during this exercise and try to maintain a sense of calm as you feel yourself moving from a stable to unstable position and vice versa. Aim to step out as far as you can without losing your balance. Aim for 80% of your maximum effort!

Seated Modifications

Sit in a chair, with a straight back. Imagine your chair is in the centre of a clock and your arms and legs are the arms of the clock. Starting with your right leg, step your foot forward to the 12 o’clock position, clasping your palms together in front of you. Then return to your start position. Next, step your right leg out to the 3 o’clock position, spreading your arms wide. Return to your start position. Then step your left leg out behind you to the 5 o’clock position, clasping your palms together in front of you. Return to your start position. Repeat the motion with your left leg.

Window Washers

Today’s challenge tests our ability to stretch and lengthen our arms and upper body. For those who would like a coordination challenge, try to shift your weight from right to left as your arms sweep across the wall. Trying to move as big as you can, almost as if you are painting a large arc across a blank canvas. Aim for 80% of your maximum effort!

Seated Modifications

Sit in front of a wall, with your feet placed firmly on the ground. Start by reaching your arms as far as you can to the left. Then sweep your arms across the wall towards the right, drawing a big arc. Repeat again towards your left.

Skater Lunges

Our final challenge tests your dynamic balance, weight shift ability and coordination of arms and legs. For those who would like more of a balance challenge, feel free to lift up the back leg so your skater position is always on a single front leg. Aim for 80% of your maximum effort!

Seated Modifications

Sit with a straight back with your feet placed firmly on the ground, shoulder width apart. Spread your arms out at shoulder level. Leading with your breastbone, twist your upper body down towards your right knee until your left arm is outside of your right knee. Return to your seated position before repeating the movement to your left.