DAY 27

“There are really only two requirements when it comes to exercise. One is that you do it. The other is that you continue to do it.” ― The New Glucose Revolution for Diabetes

Day 27! Can you believe it? Some of you have been waiting, or shall we say dreading, this day. Fear not, you are equal to the challenge. It’s just a B to the U to the R to PEE kinda day! Sounds like a fun rap to burpEE to … just add your beats:)

So we’ve spent quite a bit of time on many different exercises but today we’d like to focus our Wellness Action on one of the most overlooked or underrated form of exercise — walking! Oh yes, it’s a double exercise day!

Grab your lemon/lime water and let’s get into it.   

Day 27 Wellness Action: Take a Hike

If you’re trying to lose weight, reduce stress, clear your mind, reduce your risk of hypertension or other chronic diseases, walking is definitely a good way to start.

Depending on your pace, a 15-minute walk would at least equal up to one mile (1.6 km) or 2,000 steps. Your body may use up to 100 calories to go that distance. If you change nothing else for an entire year except walk 1 mile (1.6 km) per day, that adds up to a 10-lb or 4.5-kg weight loss. Who knew, eh?!

So how can you rack up 15 minutes of walking? You can choose to do it all at once or take three 5 minute walking breaks through the day. You can also make it a little harder by incorporating stairs since your body will have to work a little harder to work against gravity. Walking is also a fun activity for the whole family. If you want to learn more about what walking and what it can do for you, check out today’s Radiant Read and then go for a 1 mile (1.6 km) walk!

Today’s Radiant Read

Walk The Weight Off 

Day 27 Workout: Burpee Challenge

Yes – it’s burpee time again…

If you could only do one exercise and you wanted to get fit, lose weight and tone up all at the same time, the burpee is arguably the best choice. The burpee combines several great exercises to make a super one – it’s like 1+1+1=100!

For this workout, you are going to perform as many burpees as you can in a set time frame – depending on your current level of fitness. Simply keep cranking them out until your chosen time has elapsed. Rest when you need to but remember, the clock is ticking and your aim is to do more reps than you did back on day 18.

Beginners: 5 minutes
Intermediate: 7 minutes
Advanced: 10 minutes

Exercise Instructions

Burpees
Stand with your feet together and your hands by your sides. Squat down and place your hands flat on the floor. Jump your feet out and back into the push-up position. Do a single push-up. Jump your feet back in and then leap up and into the air. Land on slightly bent knees and repeat. For a less demanding workout, omit the push-up and/or the jump.

How did you do on today’s burpees challenge compared to Day 18? Come over to Facebook and share your numbers or rap beats.

Have a faBURPEElous day!