The Monthly Bootcamp Challenge

Challenge: Double Side-bridge Challenge

How: Lie on your side up on your elbow, directly under your shoulder, with your forearm facing perpendicular to your body. Legs are straight and feet flexed. Lift your hip up, and hold in one straight line from the top of your head to your ankles.

Assessment: How long can you hold a side bridge on each side? (Hint, start with weaker side first.)

Challenge: add on 10 seconds to each side every week. Complete one side, rest (1) minute and then do your other side. When you can hold the current position for > 30 seconds move up to the next position.

If you can hold the last position, let me know, I have something special for you!

To Be Announced

To Be Announced

To Be Announced

To Be Announced

To Be Announced

To Be Announced

To Be Announced

The January Challenge

Challenge Name: 31 push-ups in 31 days - Track your compliance

Your goal: Doing 31 push-ups on January 31, 2012(proper form)

How: By doing one additional push-up per day. 1 push-up on Jan 1, 2 on Jan 2, etc. All the way to 31 push ups on January 31!

Activity Description:

1. Place your toes and hands on the floor, making sure your back and arms are straight. Keep your hands slightly more than shoulder-width apart and tighten your abdominal muscles (think "the plank")

2. Inhale as you lower yourself to the floor, stopping as your elbows reach a 90-degree bend. Keep your body from touching the floor and make sure you look a little bit forward/up (straight head, neck and back) making sure you do not point your chin towards your chest.

3. Exhale and push yourself away from the floor. Don't lock your elbows, and do not bend your back or push your hips up

The February Challenge

Challenge Name: Leap-year of Burpees  - Sign up and Track your compliance

Now that your body is strong enough to do 31 push ups, I know 29 burpees, every day, during the month of February will be no problem. So, what's the challenge?

Week One (Feb. 1 - 7) - You have 4 minutes to complete your daily 29 burpees.

Week Two (Feb. 8 - 14)  - 3 min, 30 sec to complete your daily 29 burpees.

Week Three (Feb. 15 - 21) - 3 minutes to complete your daily 29 burpees.

Week Four (Feb. 22 - 28) - 2 min, 30 sec to complete your daily 29 burpees.

Your goal: Doing 29 Burpees on February  29th, 2012 in under 2 minutes

Activity Description:

Burpee with push up [1]
Straight-armed Burpee (hands on floor)

[1] = If you "enjoyed" the January Challenge - Hint, hint!

The March Challenge

Challenge: How long can you hold a plank?

The Rules:

• Test yourself on 3/1: How long you can hold a floor plank? (Good form!)
• Week  1 (3/2 - 3/7): The same amount of time as on 3/1.
• Week  2 (3/8 - 3/14): Add 15 seconds to last weeks time.
• Week  3 (3/15 - 3/21): Add another 20 seconds.
• Last "Week" (3/22 - 3/30): Add a another 30 seconds.

The Goal: Hold the plank for as long as you can & no less than your time on 3/1 + 65 seconds

Please send me a message via my Facebook Page with your March 1st time (or post it on the wall). Then, to impress us all with your improved ability to hold a plank, let us know how long you held it on March 31st as well (I will remind you!)

Activity Description:

The Plank (floor)

The April Fitness Challenge

Challenge: Get Up and Squat!

• How fast do you complete 10 get ups and 1 squat on 4/1?
• Time yourself the 8th, 15th & 22nd.

Goal: Reduce your time by 10% for the week (60 sec on 4/1 = 54 sec on 4/7)

Activity Description:

Get Up (floor)
The Squat