AMS FITNESS CALENDAR OCTOBER Sunday Monday Tuesday Wednesday Thursday Friday Saturday _____________ 1 _____________2 _____________ 3 Perform as many push ups as you can Read a book while doing a wall sit Play outside ______________4 ______________5 _____________6 ______________7 ______________8 _____________9 _____________10 Take a walk with family or friends Perform 25 squats Check how many calories are in soda. Flap your arms like an eagle that many times. Go to a park or playground _____________11 _____________12 ____________ 13 ____________ 14 _____________15 ____________16 ____________ 17 Help with the dishes Touch your elbow to your opposite knee 15 times on each side Perform as many trunk lifts as you can Perform 25 jumping jacks Name as many healthy habits as you can while holding a side plank Play outside ____________ 18 ____________ 19 _____________20 _____________21 _____________22 ____________23 _____________24 Help fold the laundry Perform as many sit- ups as you can Go for a run Go to a park or playground Grab two canned food items and perform 30 arm curls Balance on each foot for a count of 50 Dance to THREE of your favorite songs Check how much SALT is in a hot dog. Do side to side jumps for that number Pick 5 different muscles to stretch. Hold each stretch for 10 seconds Perform 30 mountain climbers Pick 5 different muscles to stretch. Hold each stretch for 10 seconds _____________25 _____________26 _____________27 _____________28 _____________29 ____________30 Take a walk with family or friends Perform 15 lunges each leg Perform squat jumps while naming the continents You pick the exercise and do as many as you can Run in place for 40 seconds Perform 10 Burpees ____________31 Celebrate a month of fitness!!