With Spring in the air and Melbournians emerging from coronavirus lockdown restrictions, getting outside and active has never been more important.

And thanks to This Girl Can Victoria, finding the motivation to get active has been taken care of for you.

An eight-week challenge has been designed by Wyn Active, to inspire you to get active.

Download the eight-week challenge template and check off the days as you go.

This Girl Can Victoria is also running a series of Facebook workouts throughout October and November, facilitated by Wyn Active.  You can watch the live workout via our Facebook page.

  • Thurs 29 Oct – Home Workout (a blend of cardio and strength movements)
  • Thurs 5 Nov - Yoga
  • Thurs 12 Nov - Yoga
  • Thurs 19 Nov – Dance
  • Thurs 26 Nov – Dance

THE EIGHT-WEEK CHALLENGE

Week 1

Take a Walk Challenge:
Been walking for a while?  Aim for 150 minutes (or 5 x 30 mins) of walking throughout the week at a moderate intensity.
Just getting started?  Go for a walk four times throughout the week at a comfortable pace for you and for as long as safe for you.

Week 2

The Squat Challenge
How many squats can you do in two minutes? Aim for three times this week and record your numbers each time.

Week 3

The Push-up Challenge
Been exercising for a while?  Aim for 25 push-ups (on toes or knees) four days this week.
Just getting started?  Aim for 10 wall-push ups four days this week.  Lean diagonally against a wall, and use your arms to push off and back down to the wall.

Week 4

The Step-up Challenge
Been exercising for a while?  Aim for as many step-ups you can in two minutes (three times this week).
Just getting started?  How many on the spot marches can you do in two minutes (try this three times this week)

Week 5

The Dance Challenge:
Dance to your favourite music for five minutes, six times this week.  Be creative.  You could dance with a family member or friend, dance while on a Zoom call or rock out on your own in your kitchen while making dinner.

Week 6

People Power challenge
This week is exercise you can do with other people.  Be creative and we cannot wait to hear what you got up to!  This might be meeting up with a friend or family member in your area.  Perhaps go on a walk while talking on the phone to friend or kick or throw a ball with someone else.  Remember to follow DHHS restrictions and safety advice.

Week 7

Stretch and Hydrate Challenge
Can you do a minimum 10 minutes of stretching 2-3 times a week, or after exercise?
Stretching keeps the muscles flexible, strong and healthy, and we need that flexibility to maintain a range of motion in the joints.  Without it, the muscles shorten and become tight.
Can you challenge yourself to drink more water each day?  It is super important to stay hydrated and aim for around two litres daily. Tip - add some fruit into it for some added flavour.  Remember to follow the advice of your doctor.

Week 8

The Squat Challenge: Take 2
How many squats can you do in two minutes?  Try this three times this week. Have you seen any change since the last squat challenge?