Please join my monthly Challenge and experience the benefits, motivation and progress of committing your self to a simple task that accummulates day by day into a huge accomplishment.
FITNESS CHALLENGE
50 Pushups a Day for the Month of March
Rules:
- Challenge Starts on March 1, 2012 and Ends March 31, 2012.
- On day 1, you must commit to 50 push-ups per day and stick to that for the entire month. (In other words, you cannot do 15 one day because your tired, then 35 the next when you are feeling stronger)
- You must complete the push-ups EVERY day. You cannot skip today and do 100 tomorrow.
- Push-ups can be modified by: Dropping the knees or doing it from a standing position onto a low bench (See instruction below on proper form)
- All reps must be completed at the same time. In other words, you cannot perform 5 push-ups in the morning, then 5 in the evening. Commit to the exercise and get it done. You will not see any strength gains if you break them up.
- You can take short, quick breaks when performing the reps in order to maintain good form and get through the total reps. These “breaks” should not be longer than 5-10 seconds.
NUTRITION CHALLENGE
Drink 64 Ounces of Water Every Day
Rules:
- This is equivalent to 4 regular size bottles of water, but I suggest investing in a water bottle. These range in size from 12oz-32 oz. This will save you money, it’s better for the environment and carrying a water bottle with you will serve as a reminder.
- Water can and should be consumed throughout the day.
- 64 ounces is half of the prescribed amount per day that our body requires so PLEASE feel free to consume more!
How To Do the Basic Pushup:
- Assume the pushup position: elbows locked; hands about shoulder width apart, flat against the ground; toes on the ground; torso and legs straight, core tight; body parallel to the floor.
- Lower yourself to the ground, touching your chest to it.
- Make sure you maintain a tight, rigid body. Think of your legs, hips, and torso as if they formed a cohesive plank or a straight line. Maintain that plank throughout the exercise.
- Push yourself back up, squeezing your pectoral muscles and completing the full range of motion
- At the top, continue until your elbows are completely locked and your shoulder blades are fully protracted.
- If you need to modify the exercise, follow the same instruction with either the knees on the floor or hands against a wall or bench.
Things to Remember:
- Keep the tight, plank-like torso position at all costs. Never let your hips sag or bend; don’t point your butt in the air to make it easier. Maintain the straight line. This is especially important if you are modifying the push-ups with knees to floor.
- Squeeze your glutes and flex your abs. This will keep your torso honest and avoid hyper-extension of the lower back.
- Full range of motion! Chest to the floor, then full extension of the arms at the top.