Week 2 has been filled with workouts and contest. I want to close out
your Friday with a little fun. Day 13 Of the #TotalFit Challenge is
#FitFunFriday. Today you will plank until your core burns and do
push-ups until your arms go weak. Have fun with it and a lucky few
challengers that post photos will win their very own #ShutUpAndTrain
tshirt! Let’s get into it..Pushup Challenge
Time to work your pecs an triceps. Each hour while you’re awake, you’ll do the number of push-ups listed below. Yes, at work, in the elevator, at lunch, or wherever you are, get it done!!!| Beginners | Perform 75 pushups throughout the day (about 6 every hour) |
| Intermediate | Perform 150 pushups throughout the day (about 12 every hour) |
| Advanced | Perform 300 pushups throughout the day (about 25 every hour) |
See the detailed graphics below, and be sure you maintain proper form when doing your pushups.
If you cannot complete regular push-ups, see and do the modified push-ups below:
Plank Challenge
We all want those tight abs, so today’s exercise will be a
Plank. Not only do planks sculpt your abs, but planking also
strengthens your core. Below is a great visual to illustrate the benefit
and muscles engaged when doing a plank:
Today I want you to plank all day, and each time hold your plank position for as long as you can! Add up your total plank time, and below are the goals depending on your fitness level:
| Beginners | 3 minutes |
| Intermediate | 6 minutes |
| Advanced | 10 minutes |
#FitFunFriday Social Share
Have some fun with today’s challenges, and while you’re planking or doing your push-ups, post a photo/collage w/ #TotalFit and #FitFunFriday. Good Luck and yes I have #ShutUpAndTrain tshirt prizes for the most creative!!
Hope today was fun, and enjoy the rest of your Friday!!