CHANGE YOURSELF CHALLENGE – INFORMATION FOR WEEK 3

Well, well, well…! You are a MASSIVE GROUP of sexy awesome people! Into the 3rd week and we’re going strong! Some really great active people commenting, sharing, helping others and motivating everyone including me! I couldn’t be more proud of all of you!

So, to reward you all… i have another weeks challenge for you 

First of all though, as last week, i just wanted to explain the method to the challenge you’ve just done. The 1st week was all about getting those hip flexors moving and stronger. This week was all about core and upper body strength. Over the coming weeks, the core will be a big focus of a LOT of the movements. Why?

Well, firstly it has NOTHING to do with getting anyone a 6 pack! Everyone has a six pack… EVERYONE! Its just whether we can see it or not, depending on how much body fat we are storing across the mid section. HOWEVER, we all need a strong core. A strong core is VITAL for any kind of well-being and/or performance. Did you know that having a strong core can improve the amount of weight you can lift on your bench press, squat, deadlift and EVEN your shoulder press – amongst many other movements. Think of your core as the chassis of a car. In order for all 4 wheels to go as fast as possible around corners, you need a super strong steel chassis! Week’s 2 challenge was all about starting to engage your core and getting it active. Now, in Week 3, we will look to make it REALLY WORK!

WEEK 3 – LEG RAISES & SQUATS

***IMPORTANT NOTE****

A few people have commented that they could only get to rep 5 of 10 last week and couldn’t go any further as it was hard. DO NOT GIVE UP! I wont take that as a valid excuse i’m afraid.

If you get to a point where you are tiered, burning and want to stop, THEN DONT! If its REALLY REALLY REALLY tough, then take a 5-10second breather and keep going. Finish that set whether its the last thing you every do! Prove to yourself you can do it…. i know you can!

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 LEG RAISE and a BODY WEIGHT SQUAT – I will post the link to these videos in the first comment below.
-=! MONDAY !=-

BEGINNERS: –
Lay on the floor, on your back. Place your hands under the base of your bum and lift your legs to a 90 degree angle and slowly lower them to the floor. This is 1 rep!

Complete 10 sets of 5 reps with a 2min rest between sets.

Finish

*NOTE* If you find it too hard to reach 5, simply take a little rest between reps and continue until you hit that magic 5 number.

NOVICE: –
Lay on the floor, on your back. Place your hands under the base of your bum and lift your legs to a 45 degree angle and pause for 1 second, then continue to lift your legs to 90 degrees. Slowly lower them to the floor, pausing once again at the 45 second mark for another 1 second. This is 1 rep!

Complete 10 sets of 10 reps with a 1min rest between sets.

Finish

*NOTE*
YOUR FEET DO NOT HIT THE FLOOR AT THE END OF EACH REP

ADVANCED: –
Lay on the floor, on your back. Place your hands under the base of your bum and lift your legs to a 45 degree angle and pause for 2 seconds, then continue to lift your legs PAST 90 degrees until your knees are almost touching your face – pause for 2 second. Slowly lower them to the floor, pausing once again at the 45 second mark for another 2 seconds. This is 1 rep! YOUR FEET DO NOT HIT THE FLOOR AT THE END OF EACH REP

Complete 10 sets or 20 reps with a 1min rest between sets.

Finish

*NOTE*
YOUR FEET DO NOT HIT THE FLOOR AT THE END OF EACH REP

-=! TUESDAY !=-

BEGINNERS: –
Stand in the middle of the room and perform a body weight squat. 1 BW squat = 1 rep

Complete 5 sets of 10 reps with a 2min rest between sets.

ONCE COMPLETE MOVE ONTO LEG RAISES

Lay on the floor, on your back. Place your hands under the base of your bum and lift your legs to a 90 degree angle and slowly lower them to the floor. This is 1 rep!

Complete 5 sets of 5 reps with a 2min rest between sets.

Finish

*NOTE* Use a chair to help stability if you need for the squat

NOVICE: –
Stand in the middle of the room and perform a body weight squat. At the bottom of the squat, i want you to hold the position for 2 seconds. 1 BW squat = 1 rep

Complete 10 sets of 15 reps with a 1min rest between sets.

ONCE COMPLETE MOVE ONTO LEG RAISES

Lay on the floor, on your back. Place your hands under the base of your bum and lift your legs to a 45 degree angle and pause for 1 second, then continue to lift your legs to 90 degrees. Slowly lower them to the floor, pausing once again at the 45 second mark for another 1 second. This is 1 rep!

Complete 10 sets of 10 reps with a 1min rest between sets.

Finish

ADVANCED: –
Stand in the middle of the room and perform a body weight squat. At the bottom of the squat, i want you to hold the position for 5 seconds. 1 BW squat = 1 rep

Complete 10 sets of 25 reps with a 1min rest between sets.

ONCE COMPLETE MOVE ONTO LEG RAISES

Lay on the floor, on your back. Place your hands under the base of your bum and lift your legs to a 45 degree angle and pause for 2 seconds, then continue to lift your legs PAST 90 degrees until your knees are almost touching your face – pause for 2 second. Slowly lower them to the floor, pausing once again at the 45 second mark for another 2 seconds. This is 1 rep! YOUR FEET DO NOT HIT THE FLOOR AT THE END OF EACH REP

Complete 10 sets or 20 reps with a 1min rest between sets.

Finish

-=! WEDNESDAY !=-

REST, REST & REST

-=! THURSDAY !=-

BEGINNERS: –
Same as Monday, but…

Complete 5 sets of 10 reps with a 2min rest between sets.

Finish

*NOTE* If you find it too hard to reach 5, simply take a little rest between reps and continue until you hit that magic 5 number.

NOVICE: –
Same as Monday, but…

Complete 10 sets of 12 reps with a 1min rest between sets.

Finish

*NOTE*
YOUR FEET DO NOT HIT THE FLOOR AT THE END OF EACH REP

ADVANCED: –
Same as Monday, but…

Complete 15 sets or 20 reps with a 1min rest between sets.

Finish

*NOTE*
YOUR FEET DO NOT HIT THE FLOOR AT THE END OF EACH REP

-=! FRIDAY !=-

BEGINNERS: –
Body Weight Squats

Same as Tuesday, but…

Complete 7 sets of 10 reps with a 2min rest between sets.

ONCE COMPLETE MOVE ONTO LEG RAISES

Same as Tuesday, but…

Complete 7 sets of 5 reps with a 2min rest between sets.

Finish

*NOTE* Use a chair to help stability if you need for the squat

NOVICE: –
Body Weight Squats

Same as Tuesday, but…

Complete 15 sets of 15 reps with a 1min rest between sets.

ONCE COMPLETE MOVE ONTO LEG RAISES

Same as Tuesday, but…

Complete 10 sets of 15 reps with a 1min rest between sets.

Finish

ADVANCED: –
Body Weight Squats

Same as Tuesday, but…

Complete 12 sets of 25 reps with a 1min rest between sets.

ONCE COMPLETE MOVE ONTO LEG RAISES

Same as Tuesday, but…

Complete 12 sets or 20 reps with a 1min rest between sets.

Finish

-=! 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: –
This is a circuit….

Perform 10 leg raises
Straight into
10 Body weight squats
Straight into
15 second plank
Straight into
5 press ups
Straight into
5 Sit downs & Stand ups

Perform this circuit 5 times with a 2 min rest between circuits.

Finish

*NOTE* Use a chair to help stability if you need for the squat

NOVICE: –
This is a circuit….

Perform 20 leg raises
Straight into
20 Body weight squats
Straight into
1min plank
Straight into
10 press ups
Straight into
10 Sit downs & Stand ups

Perform this circuit 5 times with a 90 second rest between circuits.

Finish

ADVANCED: –
This is a circuit….

Perform 25 leg raises
Straight into
50 Body weight squats
Straight into
1min plank
Straight into
50 press ups
Straight into
25 Sit downs & Stand ups

Perform this circuit 5 times with a 90 second rest between circuits.

Finish

-=! SUNDAY !=-

REST, REST & REST

Thats it for Week 3! 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 on my website

Know it, Feel it, Live it

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