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

Full Body 5 Series

FULL BODY SERIES

Couch to 10 K

COUCH TO 10K 

Couch to 5 K

COUCH TO 5K

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 Martha.kerns@dla.mil    Share your images on Facebook with #BattleCreekMWR12Days

12 DAYS OF FITNESS

Turkey Trot Workout to Burn Those Unwanted Thanksgiving Dinner Calories

To help us get back into shape after the big dinner on Thanksgiving.

TURKEY TROT

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.

 DOWNLOAD CHALLENGE 22

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.

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.