SAL Master Challenge EXERCISE #10

 

SAL Master Challenge

EXERCISE #10

Design a personal physical fitness / exercise plan that includes the following:

CARDIO: 30 minutes of moderate-vigorous cardio exercise.

Examples of cardio exercises include: walking, running, biking, swimming, stair-climbing, and/or their machine equivalents (e.g. treadmill, stair-stepper, elliptical, etc.).  Begin each session slowly to warm-up (5-10 minutes).  Then gradually increase your speed / intensity for the remaining 20 minutes.  

STRENGTH:  10 minutes of moderate-vigorous strength exercise.

Strength exercises include lifting weights (free weights or machines) and calisthenics (push-ups, sit-ups, leg lifts, squats, etc.)

STRETCHING:  5 minutes of muscle stretching exercises targeting a variety of different muscle groups in both your arms, legs, and core.  

Once you have selected the kind of exercise you plan to do for CARDIO, STRENGTH, and STRETCHING, put your plan into action three (3) times per week for five (5) straight weeks. This is a total of 15 x 45-minute exercise routines, for a grand total of 11.25 hours of personal physical fitness.  

I have completed the SAL Master Challenge EXERCISE #10

Your initials:__________         AP initials:__________

Obviously, Freedom Focused encourages all self-action leaders to continue exercising on a regular basis for the rest of your lives. As such, we discourage YOU from terminating this fitness plan once you have completed the basic requirements for the SAL Master Challenge, Exercise #10.

Life is, of course, full of challenges and a variety of ups and downs that will impact your ability to exercise as much and/or as vigorously as you desire. As with all other things, we encourage you to just do the best you can with what you've got where you are at! 

—Dr. JJ

Monday, March 10, 2025

Palm Beach Gardens, Florida, USA

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