Welcome to the January Challenge. Our first challenge is designed to get you moving, to burn body fat, and to increase full body strength. There is also my special hidden goal of promoting proper form!
The challenge consists of two circuits repeated 5 times. Repeat Circuit A 5 times without resting, and then immediately move into repeating Circuit B 5 times. The total workout should last around 15 minutes.
Circuit A:
· Exercise 1: Pushups to Failure
· Exercise 2: Squats for 60 seconds
Circuit B:
· Exercise 1: Planks 15 seconds
· Exercise 2: Side Planks for 15 seconds
· Exercise 3: Bicycle Kicks for 30 seconds
There are 3 major goals:
1. Perform each exercise with proper form. These are full body exercises that require good form for maximum effect. Especially for the squat, make sure that your knees don’t go past your toes! I’ve included several links below to help you out!
These include mostly half naked men performing various movements. I highly suggest checking them out 🙂
2. Increase your number of push ups and the duration of exercises in Circuit 2 each time you work out. Record your initial push ups (add all 5 sets together) and Circuit 2 times (again, add all 5 sets together). Try to beat them each time!
3. Be aware of your body in space. Each of these movements requires core control. The more we understand our bodies, the better we can move them!
If you are so inclined, I would love to see your starting pushups and times, and your pushups and times on Friday. It’s always good to show off your progress!
Should you have any questions, I’m interested in hearing from you.
Advanced Understanding: http://youtu.be/kawBY5p29fQ
Bicycle Kicks: http://youtu.be/UZZhuJACZJM