Lately I have been participating in various fitness challenges. I find they are motivational and they seem to make a difference. So I had a crazy idea that I would come up with my own. I borrowed from a couple of fitness people I follow and I made sure there were rest days once a week (I picked Sabbath since… well it’s a day of rest, duh).
My goal was to provide body only exercises so they could be done anywhere. Easy enough for a beginner to get started by flexible enough for more advanced people to modify or multiply for greater intensity. 14 of us started the challenge and I offered some little prizes to those who finished.
This is how things played out. If you decide to give it a try, please give me some feedback on how it went for you – what did you like, what would you change, etc.
Day 1: Plank 30s, Side Plank 30s (both sides), Squats 60 (try jumping squats to increase difficulty)
Day 2: Plank 30s, Shoulder Taps 10 (each time you tap a shoulder = 1), Mountain Climbers 30s, Push ups 20
Day 3: Walking Plank 30s, Side Plank 30s, Burpees 15
Day 4: Planks 45s, Plank Jacks 6, Squats 60 (jumping squats to increase difficulty)
Day 5: Plank 30s, Shoulder Taps 6, Mountain Climbers 45s, Push ups 20
Day 6: Plank 40s, Shoulder Taps 10, Burpees 15
Day 7: Plank 45s, Squats 80 (jumping squats to increase difficulty)
Day 8: Side Plank 40s, Plank Jacks 10, Mountain Climbers 45s, Push ups 25
Day 9: Plank 30s, Shoulder Taps 20, Burpees 20
Day 10: Walking Plank 30s, Plank Jacks 15 reps, Squats 80 (jumping squats to increase difficulty)
Day 11: Side Plank 45s, Mountain Climbers 45s, Push ups 25
Day 12: Plank 1min, Burpees 20
Day 13: Side Plank 45s, Plank Jacks 15, Squats 100 (jumping squats to increase difficulty)
Day 14: Walking Plank 45s, Shoulder Taps 15, Mountain Climbers 60s, Push ups 30
Day 15: Plank 1min, Side Plank 40s, Burpees 25
Day 16: Plank 30s, Shoulder Taps 10, Plank Jacks 10, Squats 140 (jumping squats to increase difficulty)
Day 17: Side Plank 30s, Shoulder Taps 20, Mountain Climbers 60s, Push ups 30
Day 18: Plank 45s, Walking Plank 45s, Burpees 25
Day 19: Walking Plank 30s, Shoulder Taps 12, Plank Jacks 12, Squats 160 (jumping squats to increase difficulty)
Day 20: Plank 1min, Side Plank 1min, Mountain Climbers 60s, Push ups 40
Day 21: Walking Plank 60s, Shoulder Taps 20, Plank Jacks 20, Burpees 30
I was usually asked about walking planks and plank jacks. Here are a couple videos.
These ARE good. Ones we can do on the road when away from the gym.
The one problem was all the bodies left broken and bloodied along the way.
LOL.