Narkissos' Fitness Challenge to you: May 2012
Ok: Intro --> For the last year or so, I've designed monthly fitness challenges which I post to facebook or a few select fitness boards. The goals of the challenge are to get people as lean as possible, while making minor changes to their current fitness lifestyle.
I can tell you this: I am still SORE as hell from April's fitness challenge.
My glutes asked me to design a softer challenge for May. I promised them I would.
But... I lied.
Our goal this month? To survive!
Week 1:
Day 1:
warm-up: 5 minutes walking
workout: sprint 10 seconds (or 100m); walk 50 seconds (or 100m) - repeat 5 times (beginners); 7 times (intermediates); 10 times (iron athletes)
Day 2:
Push-ups - done Tabata style: 20 seconds push-ups, 10 seconds rest - repeat 8 times
Day 3:
warm-up: 5 minutes walking
workout: Burpees (or Squat thrusts) 30 seconds; Rest 30 seconds - Repeat for as many rounds as possible in 15 minutes
Day 4:
warm-up: Power Walk: 5 minutes
Workout: Bear Crawl: 30 seconds; Squat: 30 seconds - Repeat for as many rounds as possible in 15 minutes
Day 5:
warm-up: 5 minutes walking
workout: sprint 10 seconds (or 100m); 30 seconds jumping jacks; walk 50 seconds (or 100m) - repeat 5 times (beginners); 7 times (intermediates); 10 times (iron athletes)
Day 6:
warm-up: Power Walk: 5 minutes
Workout: walking lunge 400m (or as far as you can get with minimal rest in 15 minutes)
Day 7:
Pull-ups/inverted rows/or bent-over rows done tabata style: 20 seconds of selected exercise, 10 seconds rest - repeat 8 times
Week 2
Day 1:
warm-up: 5 minutes walking
workout: Flutter Kicks 20 seconds, sit-ups 20 seconds, plank 20 seconds - repeat 5 times (beginners); 7 times (intermediates); 10 times (iron athletes)
Day 2:
Workout:
Push-ups: 20 seconds; squats 20 seconds; headstand/pike hold (or wall-assisted handstand) 20 seconds - repeat 5 times (beginners); 7 times (intermediates); 10 times (iron athletes)
Day 3:
warm-up: 5 minutes walking
workout: Mountain climbers: 1 minute; Rest 30 seconds - Repeat for as many rounds as possible in 20 minutes
Day 4:
warm-up: Power Walk: 5 minutes
Workout: Overhead press (or handstand push-ups): 20 seconds; Bentover Row (or pull-ups): 20 seconds; Plank: 20 seconds - repeat 5 times (beginners); 7 times (intermediates); 10 times (iron athletes)
Day 5:
warm-up: 5 minutes walking
workout: sprint 10 seconds (or 100m); 20 seconds squat hold; walk 50 seconds (or 100m) - repeat 5 times (beginners); 7 times (intermediates); 10 times (iron athletes)
Day 6:
warm-up: Power Walk: 5 minutes
Box jump (or step-up): 30 seconds; Laying Leg Raises: 30 seconds - Repeat for as many rounds as possible in 20 minutes
Day 7:
1 inch worm, 1 push-up, 1 frog hop, 1 squat, 1 side burpee - Repeat for as many round as possible in 20 minutes
Week 3: Repeat week 1's workout
Week 4: Repeat week 2's workout
This thread'll serve as the feedback and support thread through-out the month for those inclined to post up here.
There's an event page on facebook where you can post your totals etc.: https://www.facebook.com/events/230216113751077
Or... you can post them here on this thread, to keep each other motivated.
The rules?
- Only reps executed on or after May 1st count towards this month's totals. (So no... any Sit-ups done in April won't 'carry over' to this challenge)
-Update your status (and/or post here on the event wall) w/ your daily/total rep total, as this'll help encourage others to keep up the good fight.
GET SOME!
Originally Posted by texasmk4
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