7 Day Kickstart Exercise Challenge Day 3

Welcome to Day 3 of your exercise challenge. Today we’re focusing more on the upper body just to make sure we hit all the bases.

Like most of the workouts, there are just 10 moves targeting the chest, back, arms and shoulders. All you need is a weight, a medicine ball or, if you don’t have those, just something with weight – Maybe a full water bottle?

Don’t forget to fill out your Daily Checklist.

Your Active Challenge

All day movement. Don’t let this scare you – All you really have to do is 2 exercises…the trick is you have to do them at least 3 times today.

Try setting a timer every hour, stop what you’re doing and do these simple moves.

Shoulder Circles


Shoulder Stretch

Your Exercise Challenge

 So, we’ve covered core and Lower Body…today? It’s all about your upper body. All you need is something weighted – A ball, a dumbbell, a soup can – anything you can hold that has weight.

Get Started:

7 Day Kickstart Exercise Challenge Day 3 – Upper Body Workout

Your Flexibility Challenge

You’ve only got 3 stretches to do today, so please to do them as often as you can. These are great for the lower back as well as the glutes. Hold each one for 30 seconds. Enjoy.

Spine Stretch

Spinal Twist

Knee to Chest

Your Nutrition Challenge

Try a new breakfast.

I confess that I eat the same damn breakfast every day. I do it because it’s easy and I don’t have to think about it.

It’s fine to have your go-to breakfast, but we all need something different sometimes. So, your challenge – Find a new breakfast.

It doesn’t have to be something you make from scratch – Just something DIFFERENT. I don’t like to spend a lot of time making stuff, so here are my thoughts on this:

Again – these are just the kind of recipes I like to make because they’re simple and filling. If you want something more savory, go for it – the Internet is your parfait. Just remember, you have to eat it sometime before the end of the challenge.

Your Mind/Body Challenge

Go Outside. Today’s mind/body challenge is an easy one, unless the weather is really bad. If it is, maybe you can trade this out for a different challenge.

If the weather cooperates, your mission is to go outside for at least a few minutes. Close your eyes. Smell fresh air. Look at things that are outside – Trees, birds, cars…some homeless guy asking for change. Whatever…just go out and breathe.

Daily Challenge Checklist

How’d you do with your challenges today? Use this checklist to cross off everything you accomplished and make notes on how you did.