Fitness challenge #2

Who’s up for Challenge 2!

Take your pick of exercises to do throughout the week – you can spread them out however you like -

1. 500 press ups OR 500 triceps dips

2. 1,500 kicks of your choice – only rule is they must be as high as you can (at least above belly-button)

3. 20 minutes hovering (plank) (average approx. 3 mins per day)

4. 25km on foot (choose walking or running)

They are all using your body weight only. It will be an awesome way to push yourself, try something fun and doable but hopefully out of your comfort zone!

You can pick one challenge to compete over the week, or more than one, or you can join a few of us in doing the whole lot!

It’s a bit of fun but hopefully still challenging so ideally choose ones that will push your boundaries.

You have a week to finish them so you can split them up however you like. Be creative, I’m sure everyone will have a different strategy and game plan!

Guidelines -

* Pick 1 challenge or more than 1 and choose how you’d like to complete it over the week. I suggest you break everything down into sets/reps when planning e.g. 10 rounds of 15 kicks per leg = 300 kicks x 5 days

* Press ups – Ensure you keep chin tucked in on press ups and ensure elbows come down to at least 90 degrees. You could do 100 reps over 5 days or more or less on some days. You could do 30 then rest, 25 then rest, 25 then rest and finish with 20, or 5 sets of 20 reps for example – or any other way you choose to split it.

* Triceps dips – You can use bars if you’re at the gym, a bench at the park or a couch or chair at home. Keep your back straight throughout the movement and your shoulders down and back. Keep your elbows close together rather than flaring out.

* 1,500 kicks of your choice – the only rule is they must be as high as you can (at least above belly-button). I suggest you do 15-20 on each leg of one type of kick before moving to the next. Mix up your kicks and see how many you can get in a row also – you’ll need to average about 200-250 a day.

Kick options include – front straight leg, front push kick, rear kick, side kick, straight leg 45 degree angle kick, jump kicks etc. Challenge yourself and use power – remember the goal is not just completion, but kicking as high and hard as you can will help improve your strength, fitness, mobility and burn calories.

* 20 minutes hovering (plank) – average approx. 3 mins per day. Make sure your back is in a straight line and you are tucking your pelvis under and holding your belly-button in. Relax your shoulders and slightly squeeze your butt.

* 25km on foot (choose walking or running). http://www.mapometer.com is a great way to track your km’s and plan your routes. If you choose walking, see how many hills you can incorporate to really challenge yourself. If you haven’t been doing any walking or running, you may wish to pick a lower km distance for the week such as 15km and if you’re already doing close to 25km or more than that, push outside of your comfort zone and try a higher number. It’s all about challenging yourself and your personal bests and giving yourself something to aim for.
* Ensure you use correct technique in every exercise – email me if unsure info@katmillar.com

* It’s about quality not speed or just going through the motions- so ensure you maintain correct posture in all movements .

* Plan your sessions out to allow adequate recovery between sessions. I suggest you divide the numbers up among 6 days and have a rest day or light day perhaps half way through or towards the end.

Here’s some of my plan of attack -

300 kicks on 5 days

Sample -

Jump kicks – 20 each leg

Front push kicks – 20 each leg

Side kicks – 20 each leg

Straight leg diagonal kicks – 20 each leg

Straight leg front high kicks – 20 each leg

Jump kicks – 20 each leg

Front push kicks – 20 each leg + an extra 20 kicks of one type (will decide on the day)

Press ups – 100 per day for 5 days

Will do as 35 / 25 / 20 / 20 or 5 sets of 20

Superset (joined with no rest) with -

Hovers

1 minute x 4 sets for 5 days

Running 25km-

4km per day for 5 days +

5 km on 1 of the days

Please make sure you use correct technique with all movements and stop if you experience any unusual pain. Also ensure you stretch thoroughly every day.

If you’re unsure of how to do any of the exercises or need any advice, please email me at info@katmillar.com

Please let us know how you’re getting on by posting on my facebook page.

Go for Gold!