Battle Creek Fitness Center Workouts
Resources
Individual Challenge
Exercise option you can do 1 exercise or combine them for the month:
- 22 Pushups. Fitness level options wall pushups, inclined or knee pushups
- 22 Squats:
- 22 Second Planks:
- 22 Minutes of Walking,
- 22 Second Sprints,
Combine: 22 pushups, 22 squats, 22 second plank, 22 minutes walking 22 second sprints.
Team options:
Invite a friend, family member, neighbor, or coworkers.
- Walk for 22 minutes for 22 days.
- Bike ride for 22 minutes for 22 days
- Strength training for 22 days.
- Meditation 22 minutes for 22 days.
For More information and registration: Contact the Fitness Center Staff at 269-961-5350
Walk the Plan Challenge 2021
Chris and Daniel demonstrate all the planks.
Full Body 5 Series
Couch to 10 K
Couch to 5 K
MWR 12 Days of Fitness Provides Virtual Workout to Prepare for the Holiday Season
As part of MWR Wellness Wednesdays, MWR would like to share the 12 Days of Fitness as a way to get ready to combat those extra treats and goodies we love during the holiday season.
Those participating or wishing to share pictures, contact Fitness Facility Manager, Martha Kerns at [email protected] Share your images on Facebook with #BattleCreekMWR12Days
MWR Family Programs & Fitness Center Kicks Off Challenge 22 to Raise Awareness During Suicide Prevention Month
You can participate in a challenge (meditation/deep breathing or physical activity) to support Suicide Prevention & Awareness and invite others to join you.
Why
More now than ever, it is important to look at how the lower legs support and balance the body. Sitting for extended periods of time is demanded of most of us, but even standing improperly can have unintended consequences as well. By balancing the lower legs, we can increase our balance, improve our posture, and even remedy foot pain, low arches, leg cramps, and plantar fasciitis.
HOW
Practicing a few simple exercises throughout the week can go a long way. Begin by working each exercise until the legs are tired, a range of 15 to 40 repetitions will be a great start. Feel free to use a chair or wall for balance. Note which ones are challenging, and which are not and work them until they are equally difficult.
WHAT
Calf Raises
Calf Raises-External Rotation
Calf Raises-Internal Rotation
Toe Raises
More Workouts
30 MIN AB BLASTER MWR 05152020 (pdf)
Download (646 KB)
Flexibility Basics MWR 05/05/20 (pdf)
Download (199 KB)
4 wk Back at it Fat Burner 05152020 (pdf)
Download (1601 KB)
HIIT For The Hills MWR 05/20 (pdf)
Download (209 KB)
Beginner Running Program MWR (docx)
Download (19 KB)
Outdoor Basics MWR 05/20 (pdf)
Download (229 KB)
Beginner running program Week 5- 8 (docx)
Download (223 KB)
Racquet Ralph MWR 05/20 (docx)
Download (23 KB)
BODYWEIGHT 7-08252020 (docx)
Download (521 KB)
Resilience Basics for working at home (pdf)
Download (804 KB)
Explosive HIIT-07282020 (docx)
Download (468 KB)
Foundational Fitness workout 06252020 (docx)
Download (21 KB)
FULL BODY FITNESS WORKOUT-08122020 (docx)
Download (17 KB)
PENNY PICK UP PLUS08182020 (docx)
Download (229 KB)
POWER PERFORMANCE WORKOUT-07232020 (docx)
Download (484 KB)
PYRAMID WORKOUT-05282020 (docx)
Download (635 KB)
SPRINT TOWARD THE FINISH-08062020 (docx)
Download (224 KB)
Stay Consistent Calisthenic Workout-06262020 (docx)
Download (50 KB)
Stretches 05-15-2020 (docx)
Download (745 KB)
SUPER CIRCUIT STRENGTH WORKOUT-07222020 (docx)
Download (637 KB)
WEDNESDAY HURDLE (docx)
Download (421 KB)
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