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Set SMART Goals: Specific, Measureable, Attainable, Reasonable, and Timely (connected to a deadline)
Build 3 kinds of fitness into your regime: flexibility(4-7 days/week), strength(2-4 days/week), and cardio heart health(endurance)- 4-7 days/week
Build intensity - push and challenge yourself to train your body to do more
Exercise at least 4 times per week
Prove what you have achieved using tools provided or detail specific results from that week