VetSTAR Workouts of the Day Patriot Challenge 2023
FEBRUARY 1 WORKOUT
At-home circuit:
Warm Up: March in place for 5 minutes
Perform 3 sets of 5 Chair Squats
Cardio: March in place for 2 minutes
Perform 3 sets of 5 Wall Pushups
Cardio: Move side to side for 2 minutes
Perform 3 sets of 5 modified lunges
Cardio: Arm circles for 2 minutes
Cooldown: Take a 5-minute walk
Stretch: Use 5 minutes to stretch your body after working so hard
01 02 03 FEBRUARY 1: VETSTAR ACTIVITY VETSTAR DAILY ACTIVITY AZIMUTH CHECK REFLECTION VETSTAR FOCUS AREA Take the GallantFew Azimuth Check What is my vision for myself in 2023? My azimuth Sponsored by:
FEBRUARY 2 WORKOUT
Walk Run Climb
yoga Row
Play soccer Swim Dance Cycle Hike Meditate Skate Do Jiu Jitsu Karate Ski
Complete 30 minutes of physical activity of your choice!
Do
Life weights
Snowboard ...and more!
Social fitness
01 02 03 FEBRUARY 2: VETSTAR ACTIVITY
VETSTAR DAILY ACTIVITY AZIMUTH CHECK STATEMENT VETSTAR FOCUS AREA I have a lot of friends. Call someone to check in on them / battle buddy Sponsored by:
FEBRUARY 3 WORKOUT
Perform a 10-min Mindful Meditation session with a YouTube video from the channel "Calm" (@calm)
01 02 03 FEBRUARY 3: VETSTAR ACTIVITY VETSTAR DAILY ACTIVITY AZIMUTH CHECK STATEMENT VETSTAR FOCUS AREA I have a lot of drama in my life Social fitness Focus on doing something for yourself that gives you feelings of happiness, joy, and love for 1 hour. Sponsored by:
FEBRUARY 4 WORKOUT
Walk somewhere in nature for 30 minutes
Find a city or county park
Walk your neighborhood
Find a school running track
...get out and move!
01 02 03 FEBRUARY 4: VETSTAR ACTIVITY VETSTAR DAILY ACTIVITY AZIMUTH CHECK STATEMENT VETSTAR FOCUS AREA Social media stresses me out Social fitness Social Media Fast: try staying off of social media for 24 hours Sponsored by:
FEBRUARY 5 WORKOUT
Grab your yoga mat or a pillow and folded blanket. You will need your phone or computer for this one: Complete a gentle yoga flow from the YouTube channel "Yoga With Adriene" (@yogawithadriene).
FEBRUARY 5: VETSTAR ACTIVITY
What do you feel proud of this week and how can you repeat the success next week?
Sponsored by:
Self reflection
01 02
VETSTAR DAILY ACTIVITY
VETSTAR FOCUS AREA
FEBRUARY 6 WORKOUT
Whenever a commercial comes on TV, stand up and march in place (beginner) or do burpees (expert) until the block of commercials are over.
Count how many commercial sets you were able to do and tally your total time.
VETSTAR DAILY ACTIVITY
Sponsored by:
AZIMUTH CHECK STATEMENT
I am excited about my future
VETSTAR FOCUS AREA
Professional fitness
01 02 03 FEBRUARY 6: VETSTAR ACTIVITY
List the feelings once you've accomplished big objectives
FEBRUARY 7 WORKOUT
Park your vehicle further from the entrance of a building to increase the amount of steps taken.
01 02 03 FEBRUARY 7: VETSTAR ACTIVITY VETSTAR DAILY ACTIVITY AZIMUTH CHECK STATEMENT VETSTAR FOCUS AREA Professional fitness I have a strong network of business people (or students) Explore LinkedIn and see how you can use it to develop your career path Sponsored by:
FEBRUARY 8 WORKOUT
somewhere new (that you don't usually walk)
Take a 30 minute walk
01 02 03 FEBRUARY 8: VETSTAR ACTIVITY VETSTAR DAILY ACTIVITY AZIMUTH CHECK STATEMENT VETSTAR FOCUS AREA Professional fitness I'm worried I'm going to lose my job, or have difficulty finding a job Watch a Ted Talk of how you are a commodity (worth in the workforce) Sponsored by:
FEBRUARY 9 WORKOUT
Run
Complete an easy 30 minutes of cardio of your choice! Walk
Climb Do yoga Row
Life weights Play soccer Swim Dance Cycle Hike Meditate Skate Do Jiu Jitsu Karate Ski Snowboard ...and more!
01 02 03 FEBRUARY 9: VETSTAR ACTIVITY VETSTAR DAILY ACTIVITY AZIMUTH CHECK STATEMENT VETSTAR FOCUS AREA Professional fitness
have trouble sticking to a budget
time from someone good with finances to help you create a plan that works and how to maintain consistency with time
by:
I
Request
Sponsored
FEBRUARY 10 WORKOUT
Invite a friend for 30 minutes of activity together.
Play catch
Throw a frisbee
Take the dog for a walk
Do yard work
Walk laps at the local track ...and more!
01 02 03 FEBRUARY 10: VETSTAR ACTIVITY VETSTAR DAILY ACTIVITY AZIMUTH CHECK STATEMENT VETSTAR FOCUS AREA Professional Fitness I worry about money Set an appointment to talk with a financial counselor Sponsored by:
FEBRUARY 11 WORKOUT
CORE WORKOUT:
1 minute plank
2 minute rest
1.5 minute plank
2 minute rest
2 minute plank
Repeat as many times throughout the day as you are able. Total the time spent performing core work.
What are you proud of yourself for accomplishing this week?
Self reflection
Sponsored by:
01 02
FEBRUARY 11: VETSTAR ACTIVITY VETSTAR DAILY ACTIVITY
VETSTAR FOCUS AREA
FEBRUARY 12 WORKOUT
Complete 15 minutes of easy stretching on a part of your body that's sore or tight.
FEBRUARY 12: VETSTAR ACTIVITY
VETSTAR DAILY ACTIVITY
What is one way you served others this past week?
VETSTAR FOCUS AREA
Self reflection
Sponsored by:
01 02
FEBRUARY 13 WORKOUT
At home circuit:
Warm -up: Walk/March/Jog in place for 2 minutes
Perform 3 rounds of the following:
5 burpees (scale appropriately)
10 air squats
15 sec wall sit
Cool Down: Walk/March in place for 2 minutes
VETSTAR DAILY ACTIVITY
Watch the Simon Sinek: TED Talk titled "How to discover your "why" in difficult times."
AZIMUTH CHECK STATEMENT
I believe I have a purpose
VETSTAR FOCUS AREA
Spiritual Fitness
Sponsored by:
01 02 03
13:
FEBRUARY
VETSTAR ACTIVITY
FEBRUARY 14 WORKOUT
Be outdoors when the sun rises.
Beginner: walk one mile
Expert: walk three miles
01 02 03
14: VETSTAR ACTIVITY VETSTAR DAILY ACTIVITY
CHECK STATEMENT
FOCUS AREA
Fitness
get out and enjoy nature on a regular basis
a 15 minute walk every day this week, and find one natural thing of beauty and feel appreciation for it.
by:
FEBRUARY
AZIMUTH
VETSTAR
Spiritual
I
Take
Sponsored
FEBRUARY 15 WORKOUT
Rounds:
10 push ups
20 Russian twists
1 minute straight with legs
six inches off the ground.
Perform as many rounds as you are able.
01 02 03 FEBRUARY 15: VETSTAR ACTIVITY VETSTAR DAILY ACTIVITY AZIMUTH CHECK REFLECTION VETSTAR FOCUS AREA Take the GallantFew Azimuth Check What is my vision for myself in 2023?
azimuth Sponsored by:
My
WORKOUT Complete an "office break" 15-minute yoga practice .
FEBRUARY 16
01 02 03 FEBRUARY 16: VETSTAR ACTIVITY VETSTAR DAILY ACTIVITY AZIMUTH CHECK STATEMENT VETSTAR FOCUS AREA Spiritual Fitness I feel love and compassion for others Give a compliment to someone Sponsored by:
FEBRUARY 17 WORKOUT
Grab your yoga mat or a pillow and folded blanket and dive into a beginners yoga practice on YouTube
Sponsored by:
VETSTAR DAILY ACTIVITY
Make a gratitude list. Be as detailed as possible.
AZIMUTH CHECK STATEMENT
I feel thankful for my life
VETSTAR FOCUS AREA
Spiritual Fitness
01 02 03
FEBRUARY 17: VETSTAR ACTIVITY
FEBRUARY 18 WORKOUT
Do a ladder drill!
1 pushup
1 situp
2 pushups
2 situps...
...continue on to ten reps of each activity, then come down the ladder (reduce reps from 10 all the way down to 1)
*Beginner level: pushups on your knees
*If you have back issues, do crunches rather than situps.
FEBRUARY 18: VETSTAR ACTIVITY
VETSTAR DAILY ACTIVITY
Perform a random act of kindness to a stranger
AZIMUTH CHECK STATEMENT
I feel connected to other human beings
VETSTAR FOCUS AREA
Spiritual Fitness
Sponsored by:
01
02 03
FEBRUARY 19 WORKOUT
Invite a friend for 30 minutes of activity.
Play catch, throw a frisbee, go for a walk, etc.
*Partner workout*
FEBRUARY 19: VETSTAR ACTIVITY
In what ways did you care for yourself this past week?
Self reflection
Sponsored by:
01 02
VETSTAR DAILY ACTIVITY VETSTAR FOCUS AREA
FEBRUARY 20 WORKOUT
Complete 15 minutes of stretching. Find a YouTube video to guide you in stretching a specific area that's sore.
FEBRUARY 20: VETSTAR ACTIVITY
VETSTAR DAILY ACTIVITY
Reach out to a friend or family member that is a cheerleader for you. (Think of someone who always lifts your spirits).
AZIMUTH CHECK STATEMENT
I worry about family, friends, self, events, the future, etc.
VETSTAR FOCUS AREA
Emotional Fitness
Sponsored by:
01 02 03
FEBRUARY 21 WORKOUT
Complete 15 minutes of stretching. Find a YouTube video to guide you in stretching a specific area that's sore.
Think
I
01 02 03
21: VETSTAR ACTIVITY
DAILY ACTIVITY
CHECK STATEMENT
FOCUS AREA
FEBRUARY
VETSTAR
AZIMUTH
VETSTAR
Fitness
blame myself for everything that happens Emotional
of five
to a
or
by:
things you love about yourself unrelated
job
others Sponsored
FEBRUARY 22 WORKOUT
Walk Run Climb
Complete an easy 30 minutes of cardio of your choice!
Do yoga Row
soccer Swim Dance Cycle Hike
Skate
Jiu Jitsu Karate Ski
Life weights Play
Meditate
Do
Snowboard ...and more!
01 02 03 FEBRUARY 22: VETSTAR ACTIVITY VETSTAR DAILY ACTIVITY AZIMUTH CHECK STATEMENT VETSTAR FOCUS AREA I have trouble making up my mind Emotional Fitness Make a pro/con chart for a decision you're facing Sponsored by:
FEBRUARY 23 WORKOUT
Park your vehicle further from the entrance of a building to increase the amount of steps taken. If you have the option to take stairs instead of an elevator or escalator, take them!
I am highly motivated to do hard things Emotional Fitness
01 02 03
23: VETSTAR ACTIVITY
DAILY ACTIVITY
CHECK STATEMENT
FOCUS AREA
FEBRUARY
VETSTAR
AZIMUTH
VETSTAR
by:
Write down one big challenge you face and find ways to break it down into smaller achievable objectives. Sponsored
FEBRUARY 24 WORKOUT
Park your vehicle further from the entrance of a building to increase the amount of steps taken. If you have the option to take stairs instead of an elevator or escalator, take them!
01 02 03 FEBRUARY 24: VETSTAR ACTIVITY VETSTAR DAILY ACTIVITY AZIMUTH CHECK STATEMENT VETSTAR FOCUS AREA Emotional Fitness
believe life is worth living
five things you're grateful for and why. Sponsored by:
I
List
FEBRUARY 25 WORKOUT
Walk somewhere in nature for 30 minutes
Find a city or county park
Walk your neighborhood
Find a school running track ...get out and move!
What is one thing that made you happiness or brought you joy this week?
Self reflection
Sponsored by:
01 02
DAILY ACTIVITY
FEBRUARY 24: VETSTAR ACTIVITY VETSTAR
VETSTAR FOCUS AREA
FEBRUARY 26 WORKOUT
Complete 15 minutes of stretching. Find a YouTube video to guide you in stretching a specific area that's sore.
01 02 03
26: VETSTAR ACTIVITY VETSTAR DAILY ACTIVITY AZIMUTH CHECK STATEMENT VETSTAR FOCUS AREA Social Fitness
don't need alcohol to have fun FInd something fun to do on your day off that includes movement and does not involve alcohol. Sponsored by:
FEBRUARY
I
FEBRUARY 27 WORKOUT
Perform a 10-min Mindful Meditation session with a YouTube video from the channel "Calm" (@calm)
01 02 03 FEBRUARY 27: VETSTAR ACTIVITY VETSTAR DAILY ACTIVITY AZIMUTH CHECK STATEMENT VETSTAR FOCUS AREA Socail l Fitness The only places I ever go are bars Find a veteran-owned restaurant or store in your area and check it out. Sponsored by:
FEBRUARY 28 WORKOUT
Whenever a commercial comes on TV, stand up and march in place (beginner) or do burpees (expert) until the block of commercials are over.
Count how many commercial sets you were able to do and tally your total time.
01 02 03 FEBRUARY 28: VETSTAR ACTIVITY VETSTAR DAILY ACTIVITY AZIMUTH CHECK STATEMENT VETSTAR FOCUS AREA Take the GallantFew Azimuth Check My Azimuth How can I make my vision for myself in 2023 become a reality? Sponsored by: