4 Weeks to a Fitter You: Join the FLAC Fitness Challenge
Ready for a little extra motivation this month?
We're kicking off 4 Weeks to a Fitter You at Four Lakes Athletic Club - a simple, fun challenge designed to get you moving, build consistency, and give you a new goal to tackle each week.
Each week, a new challenge will be posted on the fitness center chalkboards. We'll introduce the challenge and give you a simple goal to work toward.
The best part? You can keep each challenge going for the rest of the month, building on your progress week after week.
No complicated workouts. No all-or-nothing approach. Just a few simple challenges designed to help you move more and feel stronger.
WEEK 1: STEP CHALLENGE
Your Goal: 10,000 Steps a Day
Walking is one of the simplest ways to add more movement to your day - and those steps can add up quickly.
For Week 1, your goal is to work toward 10,000 steps each day.
Walking regularly can help:
Support cardiovascular health
Increase daily activity and energy expenditure
Improve overall endurance and mobility
And remember, 10,000 steps doesn't have to happen all at once. Take a walk at lunch, park a little farther away, take the stairs, walk while you're on the phone, or add a few extra laps around the track at FLAC.
Keep Track
There are plenty of easy ways to monitor your steps, including:
Apple Health / Apple Fitness
Samsung Health
StepsApp
Your smartwatch or fitness tracker
Once you've started, keep the 10,000-step goal going for the rest of the month!
Want to make your walking routine more purposeful? Talk to a personal trainer at FLAC.
WEEK 2: PLANK CHALLENGE
Your Goal: Three 30-Second Planks
The plank may look simple, but it challenges several muscle groups at once and is a great way to work on core strength and stability.
Your Week 2 challenge:
30 seconds ON → 30 seconds OFF → Repeat for 3 sets
That's just 90 seconds of total plank time for the day.
Planks can help:
Strengthen your core
Improve stability and posture
Build muscular endurance
Focus on quality over quantity. Keep your body in a straight line, brace your core, and avoid letting your hips sag or rise too high.
Need to modify? That's okay! Start with a shorter hold or perform your plank from your knees until you build the strength to hold the position longer.
Once you've completed Week 2, keep your three-set plank challenge going for the rest of the month.
Not sure how to perform a plank or how to progress it? Talk to a personal trainer at FLAC.
WEEK 3: WALL SQUAT CHALLENGE
Your Goal: Three 30-Second Wall Squats
It's time to put those legs to work.
For Week 3, find a wall and get ready for three 30-second wall squats each day.
30 seconds ON → 30 seconds OFF → Repeat for 3 sets
Wall squats are a simple way to challenge your lower body without needing any equipment.
They can help:
Build lower-body muscular endurance
Strengthen your quads, glutes, and core
Improve lower-body stability for everyday movement
To perform a wall squat, stand with your back against a wall and slowly slide down until your knees are bent. Keep your back against the wall and your feet positioned comfortably in front of you. Hold, breathe, and maintain good form.
Need to modify? Don't squat as deeply or reduce your hold time. As your strength improves, you can gradually increase the challenge.
And just like the previous challenges, keep your three-set wall squat routine going for the rest of the month.
Want help improving your squat strength or form? Talk to a personal trainer at FLAC.
WEEK 4: PUSH-UP CHALLENGE
Your Goal: 10 Push-Ups a Day
We're finishing the challenge with a classic: the push-up.
Your Week 4 goal is simple:
Complete 10 push-ups each day.
Choose the variation that works best for your current fitness level.
Traditional Floor Push-Up
Start in a high plank position with your hands slightly wider than your shoulders. Lower your body toward the floor while keeping your core engaged, then press back up.
Modified Floor Push-Up
Perform the push-up from your knees instead of your toes. Keep your body aligned from your knees through your shoulders as you lower and press back up.
Standing Countertop or Desk Push-Up
Place your hands on a sturdy countertop or desk and step your feet back. Lower your chest toward the surface and press yourself away.
All three variations count!
Push-ups can help:
Build upper-body strength
Strengthen your chest, shoulders, triceps, and core
Improve functional pushing strength
Choose a variation that allows you to maintain good form. As you get stronger, you can work toward a more challenging version.
And, of course, keep your 10 push-ups going for the rest of the month.
Want to improve your push-ups or build more upper-body strength? Talk to a personal trainer at FLAC.
Keep the Momentum Going
Four weeks. Four challenges. One month of building better habits.
The goal of 4 Weeks to a Fitter You isn't perfection. It's participation.
Maybe you hit 10,000 steps every day. Maybe you start with 5,000 and work your way up. Maybe your plank starts at 15 seconds. Maybe your push-ups are against a countertop.
Meet yourself where you are, then keep moving forward.
Check the fitness center chalkboards each week for the newest challenge, follow along, and encourage your fellow FLAC members to join in.
And remember: you don't have to tackle your fitness goals alone.
Ready to Take It a Step Further?
If these weekly challenges have you thinking about your own strength, endurance, mobility, or fitness goals, this is a great opportunity to work one-on-one with a FLAC Personal Trainer.
For a limited-time during the 4 Weeks to a Fitter You Personal Training Special, you can work with a trainer:
1 session per week
4 weeks
30-minute sessions
$159
A trainer can help you improve your technique, modify exercises for your current fitness level, build a workout routine, and give you the accountability to keep progressing.
Talk to a personal trainer at FLAC and take the next step toward a fitter you.
Ready to Participate?
Stop by the fitness center chalkboards each week, check out the newest challenge, and get moving.
You don't have to do everything at once.
Just start with one challenge. One day. One rep at a time.
