Summer Movement Challenge
Get moving this summer with a simple movement calendar. Encourage your kids to start the day with one quick exercise for 60 days or use it as a 60-day motivational challenge for yourself.
Incorporate the daily exercise as part of your morning routine. Make it a family activity, invite a friend to do it with you, or send the chart home with your students as a summer challenge.
This challenge is not intended to whip you into shape—just add some simple movement to your day and encourage you to incorporate daily exercise into your regular routine.
Download a free printable calendar to jumpstart healthy movement—each exercise can be done with just bodyweight, or add weights if you want an extra challenge.
Summer Fitness Challenge
You may wish to do this as a 30-day challenge instead of 60 days. The first page of the printable contains 30 days of exercises so that you can cross off 30 days. Use the second page to add another 30 days and complete 60 days total.
Add this to your morning routine for a quick, energy boosting activity!
Most of these exercises are commonly known, self-explanatory movements. If you are uncertain about what one of the listed exercises is, a quick Google search will provide the answer.
How to Increase the Difficulty
You may find that after completing the daily exercise you feel energized and want to add more activity.
Here are a few ideas for increasing the challenge:
- do additional sets of the exercise
- complete the listed exercise multiple times each day (morning, afternoon, evening)
- go for a walk after completing the exercise
- add a short workout (FitnessBlender.com is my favorite site for a variety of easy-to-follow workouts)
60 Days of Summer Movement
Day 1: 10 pushups
Day 2: 20 pliés
Day 3: 20 crunches
Day 4: 25 wall pushups
Day 5: mountain climbers (15 each leg)
Day 6: 30 calf raises
Day 7: 1 minute plank hold
Day 8: 1 minute jumping (with or without jump rope)
Day 9: reverse lunges (10 each leg)
Day 10: 50 jumping jacks
Day 11: 10 burpees
Day 12: side leg raises (20 each leg)
Day 13: 20 tricep dips
Day 14: side step wide squat (10 each leg)
Day 15: jogging high knees (20 each leg)
Day 16: bicep curls (10 each arm)
Day 17: donkey kicks (20 each leg)
Day 18: skaters (20 each leg)
Day 19: bicycle crunches (15 each side)
Day 20: 1 minute arm circles
Day 21: 20 squats
Day 22: air punches (alternate arms/50 total)
Day 23: 30 second superman hold (x2)
Day 24: 1 minute forearm plank
Day 25: 15 squat jumps
Day 26: 15 overhead presses
Day 27: curtsy lunges (15 each leg)
Day 28: 1 minute wall sit
Day 29: 15 plank jacks
Day 30: step up with knee lift (20 each leg)
Day 31: forward lunges (10 each leg)
Day 32: 25 knee pushups
Day 33: 20 sumo squats
Day 34: 20 glute bridges
Day 35: 20 reverse crunches
Day 36: 1 minute march with high knees
Day 37: 15 hammer curls
Day 38: fire hydrant leg lifts (20 each leg)
Day 39: 20 walking lunges
Day 40: side planks (30 seconds each side)
Day 41: 15 burpees
Day 42: side lying leg lifts (20 each leg)
Day 43: bicycle crunches (20 each leg)
Day 44: forward/backward lunges (10 each side)
Day 45: arm circles (45 seconds each direction)
Day 46: side lunges (15 each side)
Day 47: standing crunches (15 each side)
Day 48: mountain climbers (20 each leg)
Day 49: 20 jump squats
Day 50: single leg glute bridges (15 each leg)
Day 51: bicep curls (15 each arm)
Day 52: jogging high knees (25 each leg)
Day 53: 1 minute wall sit
Day 54: single leg calf raises (20 each side)
Day 55: forward lunges (15 each leg)
Day 56: 20 crunches (2 sets)
Day 57: 10 pushups (2 sets)
Day 58: 15 squats (2 sets)
Day 59: 2 minute plank hold
Day 60: 20 burpees
Read: 7-Minute Morning Stretches
Prioritize Movement This Summer
Summer is a great time to embark on a fitness challenge with your kids. Make it fun and habitual, encouraging your kids (and yourself) to incorporate movement throughout the day.
This 60-day movement calendar is one way to introduce exercise as a daily habit and kickstart your day with something healthy for your mind and body.
Grab your free calendar and start moving!
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60-Day Summer Movement Calendar
