CHANGE YOURSELF CHALLENGE – WEEK 1

Right people! Here we go… Tomorrow is judgement day! Tomorrow we ALL start a new challenge! Over 200 of you have signed up, so lets make 200 finish this…

If you havent already seen the challenge details, read here – 2014 Challenge You

THE RULES/GUIDELINES: –

WHAT I WILL DO….

– Each week on a sunday i will post the proceeding weeks challenge
– There will be 3 variations of the challenges for absolute beginners, novices and advanced users.
– I will try to answer any and all questions that people post in the comments of a given weeks post
– Regardless of the novice or advanced challenges, ANYONE will be able to do at least the beginners challenge.
– The challenges will take between 10-20 mins, depending on your level.

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 đŸ˜‰

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

So, without further ado. Weeks 1 challenge =

WEEK 1 – Jan 2nd -> Jan 5th (4 days)

SIT DOWN AND STAND UP

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

-=! Day 1 !=-

Beginners: –
Grab a chair and place in the middle of the room. Use the chair as an stability structure (if needed). Sit on the chair as normal and simply stand up, take a step forward and sit on the floor. Once on the floor, sitting in any position you please, simply stand back up and sit on the chair

Sitting down and standing up = 1 rep.

Complete 5 sets of 5 reps with a 2min rest between sets. 25 total reps

Finish

*NOTE* Use the chair to help you stand up if you get tired. Feel free to use your hands to help you stand up.
Novice: –
(No chair is needed)
Stand in the middle of a room. Sit on the floor and stand back up again. Once on the floor, sit crossed legged and stand back up to the starting position.

Sitting down and standing up = 1 rep.

Complete 5 sets of 10 reps with a 1min rest between sets. 50 total reps
Finish

*NOTE* – DO NOT USE YOUR HANDS WHEN STANDING UP!!!!
Advanced: –
(No chair is needed)
Stand in the middle of a room. Sit on the floor and stand back up again. Once on the floor, sit crossed legged and stand back up to the starting position. Once in the standing position, perform a burpee

Sitting down, standing up and the burpee = 1 rep.

Complete 10 sets of 10 reps with a 30second rest between sets. 100 total reps
Finish

*NOTE* – DO NOT USE YOUR HANDS WHEN STANDING UP!!!!

 

 

-=! Day 2 !=-

Beginners: –
Same as above…

Complete 5 sets of 6 reps with a 2min rest between sets. 30 total reps

Finish

*NOTE* Use the chair to help you stand up if you get tired
Novice: –
Same as above…

Complete 6 sets of 10 reps with a 1min rest between sets. 60 total reps
Finish

*NOTE* – DO NOT USE YOUR HANDS WHEN STANDING UP!!!!
Advanced: –
Same as above…

Complete 12 sets of 10 reps with a 30second rest between sets. 120 total reps

Finish

*NOTE* – DO NOT USE YOUR HANDS WHEN STANDING UP!!!!

 

 
-=! Day 3 !=-

Beginners: –
Same as above…

Complete 5 sets of 7 reps with a 2min rest between sets. 35 total reps

Finish

*NOTE* Use the chair to help you stand up if you get tired
Novice: –
Same as above…

Complete 8 sets of 10 reps with a 1min rest between sets. 80 total reps
Finish

*NOTE* – DO NOT USE YOUR HANDS WHEN STANDING UP!!!!
Advanced: –
Same as above…

Complete 15 sets of 10 reps with a 30second rest between sets. 150 total reps

Finish

*NOTE* – DO NOT USE YOUR HANDS WHEN STANDING UP!!!!

 

-=! Day 4 !=-

EVERYONE REST AND PREPARE FOR WEEK 2

 

Each week will be a different type of movement/combination/challenge and the idea is that each day of the week, excluding rest days, there will be a rep/set increase.
EXCUSES….?

– There is ZERO excuse not to do this. I dont care if its a “rest” day for your normal training and one of the above challenges clashes with that day. That is not an excuse not to do this.
– I dont care if you work long hours… EVERYONE has 10-15mins to do this.
– I dont care if you have kids! Get them to join in
– I dont care if you arent feeling well. Unless you are in hospital or broken a bone (even then only a broken bone to the movement involved is acceptable), you can AT LEAST do the beginners challenge.
– I dont care if you have a power cut, the waters not working and your cat has just been sick in the kitchen, you finish these challenges EACH AND EVRY DAY!

I want you to be SELFISH! I want you to do this FOR YOU! I want you to get FITTER, STRONG, HEALTHIER, FASTER and generally flipping AWESOME!

THIS IS YOUR TIME! THIS IS YOUR MOMENT TO CHANGE! DONT LET ANYTHING STOP THIS FROM MAKING YOU BETTER!!!!

Know it, Feel it, Live it

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