Goal: Exercise at least 5 days a week and increase the intensity of your workouts.
Shout out to EVERYONE who joined our May Exercise Challenge. We are going to focus on exercise again in June 2020, but this time we want you to challenge you to increase the intensity of your workouts.
June 1 – June 21, 2020
Leave a comment below and tell us why you are joining this month’s challenge.
How can you ramp up the intensity?
- Work out for longer periods of time.
- Switch to more intense forms of exercise: HIIT, jogging, biking, walking up hill/on an incline, running, jumping rope, etc. Add weight/resistance or compound movements to your workouts.
- Go from beginner workouts to intermediate, or from intermediate to advanced workouts.
- Try plyometric exercises, like squat jumps, burpees and and tuck jumps.
The Basics:
- Work at your own pace. You know your body and what works for you.
- Exercise for a minimum of 30 minutes per workout.
- Your choice of exercise: Walking, running, weight training, HIIT, Zumba, etc.
- Stay hydrated: Drink at least 64 oz of water each day. (…unless you have medical limitations due to kidney issues or other ailments)
- Feel free to workout more than 5 days a week if that is your usual routine.
Note: If you can only workout for 2-3 days a week, commit to that. You know your level of fitness. We don’t want anyone to hurt themselves or risk injury just to reach the “5 Days a Week” goal. Again, it’s very important that you chose a goal and a workout routine that fits your current level of fitness.
Update Aug 2020 – This challenge calendar is no longer available. Please check out the details of our current month’s challenge.
How can you join us?
1. Print out the Tracking Calendar today. (PDF file)
2. Leave a comment below and let us know why you are joining this month’s challenge.
3. Check in Nightly on Facebook or Instagram for accountability!
4. Share your Exercise Selfies with the challenge hashtag
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Use the Challenge Hashtag #BWLW21 when you post workout selfies.
Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries. If you feel pain or severe discomfort, stop.
Glenda says
I’m in! Need to refocus , eat healthier, and commit to consistency and intensity in my workouts.
Robin Stancil says
I’m in 🙄 I fall off when my mom pass in November, now it’s time to stop being a prisoner in this body and get back to working out 👍
Yasmeen Ali-Brown says
I’m in! Gotta get back on this weight loss grind!
Keshara says
I’m in. Ready to get more active.
Arin says
Im in! I want to become healthier to have energy for my son and myself!
Charisse says
I want to lose weight to be healthy and look good too! I really want to stick with this exercise challenge for 21 days so that it becomes a habit! I can do it and I will do it.
Lisa says
I need to lose at least 15 pounds this month. This is a challenge that will test my discipline. I’m ready!
Carter says
I’m all in for real this time I need consistency in my life so this will be a start
Rahel says
I’m in. I just want to ensure my health is in check and also trying to get my sexy back
Keisha C.. says
I’m in. I want to push myself to do more cardio and get my strength and endurance up. I also have goal to reach 145. I’m 160 now.
Tishika says
I’m in I want to be healthy for myself and my girls
Victoria says
I’m in I need to meet my goals for once and for all no matter what goes on in my daily life.
Kiana says
This is my time for reflection and refocus, so I want to challenge myself, I am in for this! Thank you so much☺
Gail says
Great to here! You are not alone!
Crystal says
I’m in to get back on track. Fractured my ankle in December so I hadn’t been able to walk my 2 miles 5 days a week. Add the anxiety from COVID19 and stress eating – now I need to lose 25 lbs…
Chrissann Thompson says
I’m definitely in I have a lot of weight to drop I’m working out 5 days per week but for this challenge I’m upping it to twice a day 5 days per week
Heather says
I’m ALL the way in! I’m joining to continue my current journey to healthy plant-based eating and weight loss.
Lashanda says
I need accountability and to lose 10-15 Ib
Meisha says
I need the accountability. I’m a hot mess with my quarantine weight gain! Diagnosed with type 2 diabetes a week after my 41st bday in Jan & taking 8 pills/day. 🙄 I know “what” to do, I just need the accountability. Thank you BWLW!!
NayEliece says
I just need to be razor sharp focused for June! I’m in a transition faze and need to stay on track through it all.
Cat says
I’m in … inspired and motivated to continue my journey
Christine W. says
I’m in. I want to learn to be consistent and disciplined in taking care of my body optimally. And I want to be fitter, faster, stronger. Ty!
Veronica Nelson says
I’m in. Need to eat better and move more. Need more focus on a better lifestyle and consistent exercise.
Tammy says
I am huge, and I must do better.
Stella says
I want to build endurance and get stronger! And lose more weight
Tameika says
I really need to get myself motivated and going. The person I feel like I am doesn’t match the person I see.
B says
I’m in to drop the 10 lbs I gained during quarantine and get myself back on a routine exercise regimen.
Tammi Carey says
I am in! I need to step up my workouts.
Nikki says
I’m in. I so badly need a transformation.
Demetria says
I’m in! I need to get off of this Bp and cholesterol medication. So I can feel better about myself. We got this!!
Angela Bailey says
I want to join I want to lose 44lbs in 5-6 months
Theresa says
I want to join this month’s challenge to lose weight and feel more healthy.
Monique says
I want to join this month’s challenge to lose weight and get healthy.
Regina Askew says
I want lose 10lbs this month
Maria Callahan says
I am taking this challenge because for last 7 years my focus was family and job…i want to be Angela Bassett with getting my groove back… main difference is it will be Maria Callahan self love…
Crystal says
I’m joining this months challenge for extra motivation and accountability.
Delisha Tillman says
I’m just seeing email but want to still join. I’m walking now but want some other stuff to do as well to help me lose weight.
Lakeisha Wright says
I want to be a healthier versions of myself and learn to love myself again. I am currently walking and trying daily to change my mindset.
Sherri P says
I’m in..this will keep me motivated to keep moving all month long