December 15, 2025 10 A Day Challenge

10 A Day Challenge: 10 squats, 10 lunges, 10 triceps dips, 10 heel raises, and 10 push-ups.

Why Push-Ups?
• Push-ups are a fantastic full-body exercise that:
• Strengthen your chest, shoulders, arms, and core.
• Improve posture and stability.
• Requires no equipment and can be done anywhere.
• Build mental resilience through consistent effort.

Why Lunges? •
• Lunges strengthen lower-body muscles.
• Lunges improve your balance.
• Lunges increase your flexibility.
• Lunges can enhance your functional fitness and athletic performance.
• Lunges help correct muscle imbalances.
• Lunges may boost your metabolism.
• Lunges are convenient and accessible.

Why Squats? •
• Squats build lower-body and core strength.
• Squats improve balance and posture
• Squats enhance bone density and joint health
• Squats increase flexibility
• Squats improve functional strength.
• Squats can help with injury prevention.

Why heel raises?
• Strengthening Calf Muscles
• Improving Ankle Stability
• Balancing and Proprioception
• Improving Foot Function
• Why triceps dips?
• Builds triceps strength
• Improves overall upper body strength
• Strengthens the core
• Prevents muscle imbalances.
• Boosts functional strength
• Supports elbow joint health
• Enhances mobility

Why triceps dips?
• Builds upper body strength
• Enhances core stability
• Improves functional fitness
• Balances muscle development
• Strengthens elbow & shoulder joints
• Promotes muscle growth