CHANGE YOURSELF CHALLENGE – INFORMATION FOR WEEK 6

Right team! Its time to go back to week 2 and see how our strength and fitness has improved. Each level has increased significantly in terms of difficulty, so lets SMASH IT!

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.

 
-=! 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 25 second plank + 5 x eccentric push/press up = 1 set.

Complete 10 sets with a 1min rest between sets.

Finish

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 10 push/press ups.

A 45 second plank + 10 push/press ups = 1 set.

Complete 10 sets with a 2min rest between sets.

Finish

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 50 push/press ups. Once you have completed the push/press ups, go straight into 40 mountain hill climbers.

A 1 minute plank + 50 push/press ups + 40 mountain climbers = 1 set.

Complete 10 sets with a 3min rest between sets.

Finish

 
-=! TUESDAY !=-

Beginners: –
A 30 second plank + 5 x eccentric push/press up = 1 set.

Complete 10 sets with a 1min rest between sets.

Novice: –
A 50 second plank + 10 push/press ups = 1 set.

Complete 10 sets with a 2min rest between sets.

Advanced: –
A 1 minute plank + 60 push/press ups + 50 mountain climbers = 1 set.

Complete 10 sets with a 3min rest between sets.

 

-=! WEDNESDAY !=-

REST, REST & REST

 
-=! THURSDAY !=-

Beginners: –
A 35 second plank + 10 x eccentric push/press up = 1 set.

Complete 10 sets with a 1min rest between sets.

Novice: –
A 55 second plank + 15 push/press ups = 1 set.

Complete 10 sets with a 3min rest between sets.

Advanced: –
A 1min 15s plank + 65 push/press ups + 50 mountain climbers = 1 set.

Complete 10 sets with a 3min rest between sets.

 
-=! FRIDAY !=-

Beginners: –
A 35 second plank + 15 x eccentric push/press up = 1 set.

Complete 10 sets with a 1min rest between sets.

Novice: –
A 60 second plank + 20 push/press ups = 1 set.

Complete 10 sets with a 2min rest between sets.

Advanced: –
A 1min 15s plank + 100 push/press ups + 100 mountain climbers = 1 set.

Complete 10 sets with a 3min 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: –
This is a circuit….

15 press ups
Straight into
15 Sit downs & Stand ups
Straight into
15 sets of situps, standups and 15 jumping jacks
Straight into
Perform 15 leg raises
Straight into
15 Body weight squats
Straight into
30 second plank

Perform this circuit 7 times with a 2 min rest between circuits.

Finish

*NOTE* Use a chair to help stability if you need for the squat and situps into standups

NOVICE: – 
This is a circuit….

35 press ups
Straight into
35 Sit downs & Stand ups
Straight into
35 situps then standup and do 35 jumping jacks
Straight into
Perform 35 leg raises
Straight into
35 Body weight squats
Straight into
1min plank

Perform this circuit 10 times with a 2min rest between circuits.

Finish

ADVANCED: – 
This is a circuit….

100 press ups
Straight into
50 Sit downs & Stand ups
Straight into
50 situps then standup and do 100 jumping jacks
Straight into
Perform 50 leg raises
Straight into
100 Body weight squats
Straight into
1min 30s plank

Perform this circuit 10 times with a 3min rest between circuits.

Finish

 

-=! SUNDAY !=-

REST, REST & REST

 
Thats it for Week 6! 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 www.danielwheeler.co.uk

Know it, Feel it, Live it

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