September Challenge- 7-Minute Workout

Learn how to exercise when time is not a luxury!

The ACSM states that regular aerobic and resistance training is recommended as a mean to help individuals manage and expand their physical energy, prevent fatigue, and sustain engagement in those things that really matter to them. These exercise sessions should last 30-60 minutes on most days of the week. While this recommendation can be very effective, it may not be realistic for time-conscious adults.

Using this information, the 7-minute workout was developed, studied, and determined to be an effective way to achieve the recommended exercise amounts, but broken down into manageable portions of time throughout the day. One more benefit of this program is that it uses the participant's body weight; no additional equipment is needed. This means that participants can exercise anywhere!

During this monthly challenge, participants will need to complete the 7-minute workout at least three times a week. Each week, the number of daily sessions will increase so that participations will be accruing the recommended exercise amount by the end of the month.

View accompanying Lunch and Learn presentation. 

1- Register by September 4

2- Download your tracking sheet (Please download this document and save it to your desktop. In an effort to conserve resources, this document is PDF Fillable.)

3- View the workout program here. You may also download the official app (android) (iPhone), or view various instructional videos on YouTube

 4- Return your tracking sheet before Friday, October 6. 

You may complete this challenge any time during the 2017 calendar year. Tracking sheets returned to Employee Wellness after the due date will not accrue points to the Wellness Store, but may be used towards the Wellness Pays Rewards Program. 

Did you know.....

  • As you complete Monthly Challenges, you Wellness Wheel will become whole. View your personal Wellness Wheel on the eWeber Portal, Employee Wellness Application. Then click on the "Rewards Program" link listed in the Wellness Pays chart. 
  • Upon completion of Monthly Challenges, participants will earn points that they can then trade in for a product through the Wellness Store
  • Monthly Challenges count as Wellness Pays Rewards activities! Complete three monthly challenges and earn $20.