Pages

23 October 2013

Body Basics: 30-day squat/ab challenge

So you're eating clean.
Go you!

It's going well, I know because you're following me, right?!
Well, it's going better than a month ago when you were eating skyline late-night style and picking up a pizza for lunch to share with your office BFF.

If you're anything like me, the reason you've decided to start taking better care of yourself is threefold:

1. You like looking hot.
(duh.)
2. You are realizing that time will not always be your friend, and so you better start making the right choices now.
3.  The beer, you guys.  And of course, you still want to be able to eat that occasional pizza.

So, now that you're getting the diet lifestyle change down, you're ready to start doing more.
It is starting to feel like you've got a pretty good handle on what choices make more sense in the nutrition department, so you're like "alright what's next?"

Exercise.
That's right my lovely little couch potatoes.  It's time to get the F up.
Now, a bunch of you already work out- I know this.
And you are awesome.

You all already know I'm doing Pure Barre.



www.purebarre.com
I posted about Pure Barre when I first started going.
You can read that post here.

Barre is a great workout, but I wanted a little something more.

Enter the 30-day Squat/Ab Challenge.
You do it at home.
But be warned- by the end of this sucker you're doing a 4.5 minute plank.
Yup.
4.5 long minutes holding in your core and balancing on your forearms and toes.

Have you heard how good a plank is for you though?!


(WTF- does she really need to be so... um.. anatomically correct?)

Anyway, check out those muscle groups, y'all.
4.5 minutes well spent I say.

So the concept of the challenge is easy.  30 days of squats, crunches, and plank.  Each day you add more reps or time until you are a master.

Here is your calendar for this challenge.

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
1
_50 Squats
_20 Crunches
_20s Plank
2
_55 Squats
_25 Crunches
_25s Plank
3
_60 Squats
_30 Crunches
_30s Plank
4
_ Squats Rest
_Crunches Rest
_35s Plank
5
_70 Squats
_40 Crunches
_40s Plank
6
_75 Squats
_45 Crunches
_45s Plank
7
_80 Squats
_50 Crunches
_Plank Rest
8
_Squats Rest
_Crunches Rest
_50s Plan
9
_100 Squats
_60 Crunches
_60s Plank
10
_105 Squats
_65 Crunches
_70s Plank
11
_110 Squats
_70 Crunches
_80s Plank
12
_Squats Rest
_Crunches Rest
_90s Plank
13
_130 Squats
_80 Crunches
_100s Plank
14
_135 Squats
_90 Crunches
_Plank Rest
15
_140 Squats
_95 Crunches
_110s Plank
16
_Squats Rest
_Crunches Rest
_120s Plank
17
_150 Squats
_100 Crunches
_130s Plank
18
_155 Squats
_105 Crunches
_140s Plank
19
_160 Squats
_110 Crunches
_150s Plank
20
_Squats Rest
_Crunches Rest
_160s Plank
21
_180 Squats
_115 Crunches
_Plank Rest
22
_185 Squats
_120 Crunches
_170s Plank
23
_190 Squats
_125 Crunches
_180s Plank
24
_Squats Rest
_Crunches Rest
_195s Plank
25
_220 Squats
_130 Crunches
_210s Plank
26
_225 Squats
_135 Crunches
_225s Plank

27
_230 Squats
_140 Crunches
_240s Plank
28
_Squats Rest
_Crunches Rest
_Plank Rest
29
_240 Squats
_145 Crunches
_255s Plank
30
_250 Squats
_150 Crunches
_270s Plank






I'm about two weeks into this challenge.  It has been pretty great so far, but I'll tell you what, I'm a little nervous about the last day of plank.

Now it's your turn.  You try it and report back.




No comments:

Post a Comment