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#StoppaniBlitz Active Rest Challenge Week

#StoppaniBlitz Active Rest Challenge Week

In between programs or taking a week-long break from the gym? Stay active at home with these 7 daily “mini-challenges.”

Written By Jim Stoppani, PhD

Updated September 28, 2023

There are any number of reasons you might want to take an "active rest" week every so often – you're stuck at home for some reason and can't go to the gym... you're in between training programs and are starting your next one the following Monday... your body feels like it needs a short break from intense weight training... or whatever the case may be.

If you've been following me for any length of time, you know I'm a big proponent of active rest days instead of just sitting around on weekends; other active rest day workouts I have on the site include my Winners Weekend Weider System Full-Body Builder and Lucky 13 Circuit.

Prior to one of my past New's Years Challenges, I did a full week of active rest “mini-challenges” – I called it the #StoppaniBlitz – where JYM Army members did seven daily challenges right alongside me, posting videos of themselves along the way. This was a formal event we held in the JYM Army, but you can do your own week-long #StoppaniBlitz whenever you want.

Below, you'll find the seven daily mini-challenges I did in that original #StoppaniBlitz. All of these can be done at home with essentially no equipment, so they're always relevant and convenient during an active rest week.

Do the Monday-through-Sunday mini-challenges completely on your own, or form a group of JYM Army members on the JYM Army group page to do the active rest week along with you. Feel free to use the hashtag #StoppaniBlitz.

#StoppaniBlitz Mini-Challenges

This active rest week will serve as the perfect transition between training programs, or as simply a "deload" week from training. When you return to the gym, you'll have some training under your belt while also feeling fresh and ready to tackle the next intense JimStoppani.com program.

So let's get started. Below is a quick day-by-day rundown of the #StoppaniBlitz mini-challenges.

Day 1 (Monday): Push-Up Challenge

It's "International Chest Day" (unofficially) in gyms all over the world, so today’s challenge is to see how many push-ups (predominantly a chest exercise) you can do throughout the day. Squeeze in 5, 10, 20 at a time (or however many you want) during the day and keep a running tally.

At the end of the day, record how many total push-ups you did from waking up to going to bed and post your final tally on the JYM Army Facebook page or in your own personal training journal.. How many push-ups will you do? A few hundred? A thousand? More than that??? (We'll be operating under the Honor System here, so please be truthful about your rep tallies in all mini-challenges.)

My goal will be 500 push-ups for the day.

Day 2 (Tuesday): Plank Challenge

Today’s challenge won’t require much movement, but it will still be a physical challenge. Here’s an exercise you can do in that very position: a plank.

How long total can you hold a plank today? Throughout the day, hold a plank at various times. Record the time you held it for each session.

My goal for the day will be to hold a plank for more than 20 minutes total (cumulative).

Day 3 (Wednesday): Stair-Climb Challenge

On hump day, let's see how many flights of stairs you can pump out throughout the day. Any opportunity you have to take the stairs, do it. If you have stairs at home, go up and down them more often than normal. If you encounter an elevator in a public place, take the stairs instead.

At the end of the day, post your total flights of stairs under my Wednesday mini-challenge video. My goal will be 50 flights of stairs.

Day 4 (Thursday): Pro JYM Pinch-Grip Challenge

For #ThumbsUpThursday, we're going to do a mini-challenge that involves the thumbs: a pinch grip training session. For this mini-challenge, you'll hold either a full 4-pound Pro JYM tub out in front of you at arms' length or a 2-pound Pro JYM tub out to the side. The catch is that you have to hold the lid of the Pro JYM with only your fingertips (pinch grip).

Record how long you can hold the tub out in front of you (4-pound tub) or to the side (2-pound tub).

Day 5 (Friday): Jump Challenge

Jump for joy, it's Friday! How many jumping jacks can you complete today from morning to bedtime?

Post your daily total.

Day 6 (Saturday): Chore Challenge

Weekends aren't really made for rest. For many of us, Saturdays are reserved for more work – work around the house, that is. Gardening, house cleaning, etc. Turn that housework into your active rest day “workout.”

How many hours can you stay on your feet today doing a variety of housework or other manual labor? Keep a tally of these hours (and minutes) of labor and record it.

Day 7 (Sunday): Running (in place) Challenge

Running in place can be a great way to stay active no matter how confined the area or what you’re doing. For example, if you tune into my Facebook Live today (because I almost always do a Live on Sunday – my "Sunday Mass"), don’t sit and watch. Run in place and watch! Throughout the day, take any and every opportunity to run in place, wherever you are.

How long can you run in place today before bedtime? Post your hours/minutes under my Sunday running in place mini-challenge video. My goal will be 30 minutes total of running in place.