The Greatest Investment – Week 8 of the Challenge

Whether you jump-started or boosted your training routine with our 8-week challenge, we’re sending you a virtual high-five for your commitment in showing up for this upgrade call.

Investing time and energy to improve your strength and stamina delivers the greatest returns—not only in athletic performance, but in your overall well-being as a human being.

This week, we invite you to improvise: use the basic plan below and make it your own. Know that you are among the most committed and invested, and therefore among the best equipped, brothers and sisters to serve your family and community.

We salute the warrior within you!

Weeks 8: Sustain Intensity

Goal: Maximize stamina and strength, introduce a dynamic exercise.

Walking: 30-35 min brisk walk (3.7-4.2 mph) or add 1-2 min intervals of faster walking (4.5 mph) every 5 min.

Circuit: 3 rounds of the following:

•  Body Weight Squats: 15-20 reps

•  Push-Ups (knee or standard): 12-15 reps

•  Plank Hold: 30-40 sec

•  Lunges: 12 reps per leg

•  Mountain Climbers: 20 reps (10 per leg)

Frequency: 4-5 days/week.

Total Time: ~45 min per session.

Tips: Push pace on walks if energy allows. For mountain climbers, keep movements controlled to avoid strain.

Nutrition 

Tip: Eat a post-workout snack or meal with protein and carbs within 30-60 minutes after exercise (e.g., Greek yogurt with fruit or a turkey sandwich).

Why: Post-workout nutrition aids muscle recovery and replenishes energy stores, especially after longer walks and circuits.

How: Aim for a 2:1 carb-to-protein ratio. Example: 1 cup yogurt (protein) with 1/2 cup berries (carbs).