Ready to kick-start 2025 in a healthy way? Join our 30-day Medshield Movement #GetAMoveOn challenge!
This challenge is designed to be an add-on to your day-to-day, whether you already have a fitness regimen or if you’re looking to start one for the first time or re-ignite your love for movement. Some of these challenges are designed to take place outside. If you need to switch days around to accommodate weather, that’s perfectly fine.
Tag us on social media #GetAMoveOn #MedshieldMovement and share your challenge updates with us!
#GetAMoveOn Challenge
Day 1: 20-minute walk
Start the challenge with a refreshing walk to clear your mind and set intentions for the month and the new year ahead.
Day 2: 15-minute stretch
Focus on mobility and relaxation with gentle stretches for your body. If you’re not sure where to start, try this Stretch & Recovery video.
Day 3: 30 squats
Build strength in your lower body by tackling this simple, but effective exercise. And make sure to do the squats with correct form, using a mirror to help you. Do each one slowly and mindfully.
Day 4: 15-minutes of Sun Salutations
Centre yourself and improve flexibility with a calming yoga routine. Sun Salutation A is a great way to stretch and open parts of your body while building strength. If you’re unfamiliar with Sun Salutations, watch our yoga workout video here, which begins with rounds of Sun Salutation A.
Day 5: Breathing Exercise
Try a 5-minute breathing exercise to recharge your mind and body. Watch this video for a quick breathing workshop.
Day 6: 15 push-ups
Build your upper-body strength at your own pace. Try to do 15 push-ups with correct form, using a mirror to help you gauge your high plank position. If needs be, come down onto your knees for a modified version.
Day 7: 10-minute run
Elevate your heart rate and energy levels with a quick run. Use this as a warm-up to your day or an add on to your regular workout.
Day 8: One-legged balance
Try a balance exercise, by standing on one leg for 30 seconds, then switching. Repeat this 3 to 5 times.
Day 9: 10 burpees
Challenge yourself and boost your cardio with 10 burpees. If you’ve never done a burpee before, make sure to check your form and proceed slowly.
- Start by standing with your feet shoulder-width apart.
- Lower into a squat.
- Step or kick your legs back so that you’re in a high plank.
- Lower toward the ground and back up into high plank (a push-up – modify as needed, using your knees).
- Return back into a squat.
- Jump up and then return to standing.
Day 10: Tech-free 30-minute nature walk
Disconnect and reconnect with nature by going for a walk along the beach, through a park or on a mountain trail and take in the sights and sounds around you.
Day 11: Planking
Build core strength and stability through holding a plank. If you’re a beginner, try holding 3 x 20-30 seconds. If you’re more advanced, aim for 3 x 1-minute holds.
Day 12: Bed-time stretch
Enhance relaxation and prepare for better sleep with a 10-minute wind-down stretch.
Day 13: Dance at home
Wake up and dance for 15-minutes to your favourite playlist. Have fun and break a sweat – you’ll be surprised how much of a workout it can be.
Day 14: 40 lunges
Work those legs and glutes with 20 lunges per leg.
Day 15: Hill repeats
Find a good hill in your neighbourhood. Walk or run up that hill 3-5 times to get your heart rate up for an energy boost.
Day 16: Tricep dips
Find a sturdy surface like a chair or bench and do 15 triceps dips, slowly and with good form – your legs extended straight out in front of you.
Day 17: 10-minute guided meditation
Fitness includes mental wellness too and taking the time to be still, focus on your breath and listen to a guided meditation can create calm and well-being. Find these for free on apps like Spotify or on the Calm app or Headspace.
Day 18: Sunrise walk
Wake up a little earlier and take the time to go for a sunrise walk or jog and appreciate the beauty that a simple sunrise can bring.
Day 19: Star jumps
Star jumps are a great quick way to boost your heart rate and energy levels. Do 3 sets of 10
Day 20: Stand tall
This might sound silly, but due to our often desk-bound lifestyles and attachment to our mobile devices, many people have been suffering from increased back pain and bad posture. So spend 5 minutes standing in front of the mirror and focus on standing tall, shrugging your shoulders back, engaging your core and lifting your chin.
Day 21: 10 minutes of Pilates
Spend just 10-minutes doing Pilates-based exercises. To help you get started, pick some exercises from this Wall Pilates workout.
Day 22: Ride a bike
Whether this is on a stationary indoor bike, with your kids or hiring a bicycle at a designated outdoor area or borrowing one from a friend, get on a bike! Go for a minimum of 20 minutes.
Day 23: Take the stairs
Choose to take the stairs over the elevator all day – whether in a mall, back in the office, going to the gym. These small lifestyle changes make a big difference!
Day 24: Sprints
This might sound intimidating, but you’ll be sprinting for less than 1 minute in total. Find an open stretch of grass or road that’s long enough to run at full speed. Do 3 x 15 seconds, running the fastest you can go. Catch your breath in between each sprint and make sure you’ve warmed up your body with a few stretches before you get started!
Day 25: Wall sit
Hold a wall sit for 1 minute – or as long as possible. Get a friend or family member to time you and make it a fun competition.
Day 26: Massage your muscles
As we get towards the end of this challenge you find your muscles feeling different or fatigued. Spend 15 minutes foam rolling your muscles or massaging them lightly with some tissue oil or arnica oil.
Day 27: Step-ups
Challenge yourself to complete 50-100 step-ups on a sturdy surface, like a stair or low bench or curb.
Day 28: 20-minute tabata
Do a 20-minute tabata workout! Not sure what that is? Watch this guided 20-minute tabata workout video here.
Day 29: Crunch time
Complete 50 crunches – whether you do them all at once, or throughout the day. Aim to get to 50 by the end of the day.
How to do a crunch?
- Lie down on your back. Place your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.
- Exhale and lift your upper body, keeping your head and neck relaxed.
- Inhale and return to the starting position.
Day 30: Personalised circuit
Combine some of your favourite exercises from this challenge – The squats? The push-ups? The sprints or burpees? – for a 15-minute circuit workout. Finish strong!
We recommend journaling and celebrating or noting down anything as you go along this journey. Maybe you’ve discovered something you really like? Perhaps you found something particularly challenging that you’d like to work more on? Note it down and look back over your journey once completed. And don’t forget to share your updates with us on social media tagging: #GetAMoveOn #MedshieldMovement