8 Weeks to Start 2019

Stay motivated and fill up your point bank.

Point Banks

Power Down Activites

LYL Desk Workouts

HIIT Workouts

Better Me Bingo

Recipes

Each week runs Monday through Sunday.
Turn in your weekly point total to your team captain each Monday by noon.

The points listed below are available every week of the challenge.
Be sure to check each week for its bonus points and workouts!

NYNY Workouts: Jan. 6 - 12

BONUS POINTS THIS WEEK:

  • 1 point for setting a goal for Week 1
  • 5 points for setting a NYNY goal for the 8-week challenge
  • 5 points for completing the NYNY pre-challenge survey by midnight, Jan. 12

 

COMMUNITY POINTS

  • 10 points for visiting the Art Center’s exhibit: Circles
  • 5 points for attending a community activity outside of your normal activities (max of 10 points)

 

WEEK 1 WORKOUTS

Lose Your Lap:

  • stretch overhead & toe touch stretch x5
  • march in place for :30
  • 10 desk push-ups
  • 10 squats

High-Intensity Interval Training: 8(:30/:10):

  • jump squats
  • push-ups
  • planks

NYNY Workouts: Jan. 13 - 19

BONUS POINTS THIS WEEK:

  • 2 points for meeting your goal for Week 1
  • 1 point for setting a goal for Week 2
  • 2 points for exceeding last week’s activity minutes

 

COMMUNITY POINTS

 

WEEK 2 WORKOUTS

Lose Your Lap:

  • standing oblique (side) stretches – x5 per side
  • butt kickers for :30
  • 12 duck-under side squats
  • 10 chair tricep dips

High-Intensity Interval Training: 8(:30/:10):

  • mountain climbers
  • dips
  • side planks (alternate sides)

NYNY Workouts: Jan. 20 - 26

BONUS POINTS THIS WEEK:

  • 2 points for meeting your goal for Week 2
  • 1 point for setting a goal for Week 3
  • 2 points for exceeding last week’s activity minutes

 

COMMUNITY POINTS

  • 10 points for attending the Winter Wheels Car Show on Saturday, Jan. 26
  • 5 points for attending a community activity outside of your normal activities (max of 10 points)

 

WEEK 3 WORKOUTS

Lose Your Lap:

  • standing quad stretch – x5 per leg
  • single arm chest stretch with wall assist – x5 per arm
  • high knees for :30
  • 14 alternating lunges in place
  • 14 shoulder presses with book or item from desk/cubicle area

High-Intensity Interval Training: 8(:30/:10):

  • high knees
  • 1-arm tricep push-ups (alternate sides)
  • duck-unders

NYNY Workouts: Jan. 27 - Feb. 2

BONUS POINTS THIS WEEK:

  • 2 points for meeting your goal for Week 3
  • 1 point for setting a goal for Week 4
  • 2 points for exceeding last week’s activity minutes

 

COMMUNITY POINTS

  • 10 points for attending the UJ Women’s or Men’s Basketball Game on Wednesday, Jan. 30 at 6 p.m. or 8 p.m.
  • 5 points for attending a community activity outside of your normal activities (max of 10 points)

 

WEEK 4 WORKOUTS

Lose Your Lap:

  • kneeling hip flexor stretch – x5 per leg
  • sit-to-stands (chair sits) for :30
  • 16 alternating reverse lunges in place
  • 16 scapular retractions (squeeze shoulder blades back)

High-Intensity Interval Training: 8(:30/:10):

  • burpees
  • marching bridge
  • walkouts

NYNY Workouts: Feb. 3 - 9

BONUS POINTS THIS WEEK:

  • 2 points for meeting your goal for Week 4
  • 1 point for setting a goal for Week 5
  • 2 points for exceeding last week’s activity minutes
  • 2 points for a bingo during this week’s Better Me Bingo

 

COMMUNITY POINTS

  • 10 points for attending Cabin Fever Days
  • 5 points for attending a community activity outside of your normal activities (max of 10 points)

 

WEEK 5 WORKOUTS

Lose Your Lap:

  • stretch overhead & toe touch stretch x5
  • march in place for 1:00
  • 20 desk push-ups
  • 20 squats

High-Intensity Interval Training: 8(:40/:10):

  • power lunges
  • plank-ups
  • side planks with abduction (alternate sides)

NYNY Workouts: Feb. 10 - 16

BONUS POINTS THIS WEEK:

  • 2 points for meeting your goal for Week 5
  • 1 point for setting a goal for Week 6
  • 2 points for exceeding last week’s activity minutes
  • 2 points for a bingo during this week’s Better Me Bingo

 

COMMUNITY POINTS

  • 10 points for attending UJ Theatre’s production of Dead Man’s Cell Phone
  • 10 points for participating in the JRFD Ice Fishing Derby on Saturday, Feb. 16
  • 5 points for attending a community activity outside of your normal activities (max of 10 points)

 

WEEK 6 WORKOUTS

Lose Your Lap:

  • standing oblique (side) stretches – x5 per side
  • butt kickers for 1:00
  • 20 duck-under side squats
  • 20 chair tricep dips

High-Intensity Interval Training: 8(:40/:10):

  • squat thrusts
  • pike push-ups
  • planks

NYNY Workouts: Feb. 17 - 23

BONUS POINTS THIS WEEK:

  • 2 points for meeting your goal for Week 6
  • 1 point for setting a goal for Week 7
  • 2 points for exceeding last week’s activity minutes
  • 2 points for a bingo during this week’s Better Me Bingo

 

COMMUNITY POINTS

  • 10 points for attending the UJ Band Concert on Tuesday, Feb. 19 at 7:30 p.m.
  • 5 points for attending a community activity outside of your normal activities (max of 10 points)

 

WEEK 7 WORKOUTS

Lose Your Lap:

  • standing quad stretch – x5 per leg
  • single arm chest stretch with wall assist – x5 per arm
  • high knees for 1:00
  • 20 alternating lunges in place
  • 20 shoulder presses with book or item from desk/cubicle area

High-Intensity Interval Training: 8(:40/:10):

  • plank jacks
  • walking lunges
  • alligator push-ups

NYNY Workouts: Feb. 24 - Mar. 2

BONUS POINTS THIS WEEK:

  • 2 points for meeting your goal for Week 7
  • 1 point for setting a goal for Week 8
  • 2 points for exceeding last week’s activity minutes
  • 2 points for a bingo during this week’s Better Me Bingo
  • 10 points for completing the NYNY post-challenge survey by midnight, Mar. 2
  • 25 points for meeting your eight-week NYNY challenge goal

 

COMMUNITY POINTS

  • 10 points for attending the UJ Men’s Hockey vs. U of Mary on Friday, Mar. 1 at 7 p.m.
  • 5 points for attending a community activity outside of your normal activities (max of 10 points)

 

WEEK 8 WORKOUTS

Lose Your Lap:

  • kneeling hip flexor stretch – x5 per leg
  • sit-to-stands (chair sits) for 1:00
  • 20 alternating reverse lunges in place
  • 20 scapular retractions (squeeze shoulder blades back)

High-Intensity Interval Training: 8(:40/:10):

  • burpees
  • crab kicks
  • planks with hip abduction
  • 1 point for every 10 minutes of moderate activity (outside of work hours)
  • 2 points for every 10 minutes of vigorous activity (outside of work hours)
  • 1 point per serving of fruit consumed
  • 1 point per serving of vegetable consumed
  • 1 point for every 8oz of water consumed
  • 2 points per day for sleeping 7+ hours at night
  • 1 point per day for earning 10,000 steps (outside of work hours)
  • 2 point for each LYL (Lose Your Lap) desk workout
  • 3 point for each HIIT (High Intensity Interval Training) workout
  • 5 points for each 150 minutes of physical activity outside of work hours (max 10 points per day); exercising during breaks at work can be included in activity
  • 2 points per evening of completing a power down activity
  • Community Points

**LYL and HIIT workouts are unique each week.
These points are in addition to your activity points.

***Power down activities include autogenic relaxation, progressive muscle relaxation, deep breathing, meditation, yoga, etc. to help you power down from your hectic day and prepare yourself for a good night’s rest.

  • Team Captains have until 8 a.m. on Tuesday to submit the total team points online.
  • Late submissions will count towards the overall score, but not towards the weekly score.

Your weekly average is calculated by the total points accumulated by a team and divided by the number of registered participants. Therefore – any participant dropping out will significantly affect your team’s score. If you must discontinue the program due to major illness or family emergency, please contact your team captain – who can contact us.