CHANGE YOURSELF CHALLENGE – INFORMATION FOR WEEK 2

Right people! You amazing group of epic sitter-downers and standing upperuppers!

So, who’s ready for WEEK 2 then?

Well, before we get onto that, i want to explain the method of last week. After doing some analysis on my followers, i realised that the majority of you are between 20 and 50 with a very even split of 50/50 male to female ratio. You are all mostly in the UK too.

This is all great stuff. However, it does also mean that the chances are, 70% of you spend most of the day sitting down, either at a desk or at home – which as we all know, is incredibly bad for your heaths!

One of the biggest issues this causes is TIGHT hip flexors. This can lead to the feeling of the dreaded “lower back pain” issue – which isn’t actually weak back muscles at all, its just due to our hips being overly tight and causing a chain reaction of stress around the body.

So, how do we help fix this? Well, one of the things we need to work on is the movements which cause good range of motion on the hips – both in extension and flexion.

The sitting down and standing up exercise is a good movement to help focus on the hips, but is also a great leg and core workout. If you notice aching in your hips, quads and lower abdominals, then you can rest assured that you did it right!

OK, so lets move onto WEEK 2 and what do you have in store here? Well, week 2 we are going to focus on the upper body and core.

PLANKING IT PUSH UPPPP!

Find a clear space in the living room, or anywhere where you can have enough room to lay down on the floor.

For each level you will need to know how to do a PLANK and a standard PUSH/PRESS UP – I will post the link to these videos in the first comment below.

-=! MONDAY !=-

Beginners: –
Get in the plank position and perform a plank. Complete a plank as per the below time instructions. At the end of EACH set, i want you to SLOWLY lower yourself to the floor as if you were performing the second half of a push/press up. This is called the eccentric part of the movement. When i say slowly, it should take 5 seconds.

A 10 second plank + 1 x eccentric push/press up = 1 set.

Complete 10 sets with a 1min rest between sets.

Finish

*NOTE* If you find it too hard to reach 10 seconds, you can place 1 knee on the floor to finish the set. ONLY 1 KNEE

Novice: –
Get in the plank position and perform a plank. Complete a plank as per the below instructions. At the end of EACH set you must complete 5 push/press ups.

A 30 second plank + 5 push/press ups = 1 set.

Complete 10 sets with a 1min rest between sets.

Finish

*NOTE*
MEN – DO NOT USE YOUR KNEES
LADIES – FEEL FREE TO DO PUSH/PRESS UPS ON YOUR KNEES IF YOU CANT DO A FULL FORM PUSH/PRESS UP

Advanced: –
Get in the plank position and perform a plank. Complete a plank as per the below instructions. At the end of EACH set you must complete 25 push/press ups. Once you have completed the push/press ups, go straight into 20 mountain hill climbers.

A 1 minute plank + 25 push/press ups + 20 mountain climbers = 1 set.

Complete 10 sets with a 1min rest between sets.

Finish

*NOTE*
MEN & LADIES – DO NOT USE YOUR KNEES

-=! TUESDAY !=-

Beginners: –
A 12 second plank + 1 x eccentric push/press up = 1 set.

Complete 10 sets with a 1min rest between sets.

Novice: –
A 35 second plank + 5 push/press ups = 1 set.

Complete 10 sets with a 1min rest between sets.

Advanced: –
A 1 minute plank + 30 push/press ups + 25 mountain climbers = 1 set.

Complete 10 sets with a 1min rest between sets.

-=! WEDNESDAY !=-

REST, REST & REST

-=! THURSDAY !=-

Beginners: –
A 15 second plank + 1 x eccentric push/press up = 1 set.

Complete 10 sets with a 1min rest between sets.

Novice: –
A 45 second plank + 5 push/press ups = 1 set.

Complete 10 sets with a 1min rest between sets.

Advanced: –
A 1 minute plank + 35 push/press ups + 30 mountain climbers = 1 set.

Complete 10 sets with a 1min rest between sets.

-=! FRIDAY !=-

Beginners: –
A 15 second plank + 1 x eccentric push/press up = 1 set.

Complete 10 sets with a 1min rest between sets.

Novice: –
A 45 second plank + 5 push/press ups = 1 set.

Complete 10 sets with a 1min rest between sets.

Advanced: –
A 1 minute plank + 35 push/press ups + 30 mountain climbers = 1 set.

Complete 10 sets with a 1min rest between sets.

-=! SUPER SATURDAY SUPER SET !=-

OK, each saturday you will perform a SUPER set. This will be quite tough for all levels, so prepare yourself. This idea of this super set is to ensure that you keep each weeks exercises active and engaged.

Beginners: –
Complete a 15 second plank + 1 x eccentric push/press up. Then stand up and sit back down again. Then return back to the plank position. This is 1 set.

Complete 10 sets with a 1min rest between sets.

Novice: –
Complete a 45 second plank + 5 push/press ups. The stand up and sit back down again. Repeat this 5 times and then return back to the plank position. This is 1 set.

Complete 10 sets with a 90 second rest between sets.

Advanced: –
Complete a 1 minute plank + 35 push/press ups + 30 mountain climbers. The stand up and sit back down again. Repeat this 10 times and then return back to the plank position. This is 1 set.

Complete 10 sets with a 90 second rest between sets.

-=! SUNDAY !=-

REST, REST & REST

Thats it for Week 2! Same rules as last week and again, i would ask you all to stay engaged each week with some likes and shares. Comment where you can and i’ll do my best to answer any and all questions!

WHAT I ASK OF YOU…

– Commit to this and see it through to the end
– LIKE & SHARE each weeks challenge on your FB wall. This allows me to track the total entrants and also helps spread the challenge to others – in theory, there should be at least 200 shares a week on the challenges!
– Tell me how you get on each week
– Push yourself to increase to another challenge category at some point
– If you are starting off on the Advanced challenges…. good luck

– If you decide to film any of your workouts, please tag me in them and i’ll post them onwww.danielwheeler.co.uk

Know it, Feel it, Live it

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