What you will get out of this challenge:
1 Small Habit:
If you created just one small habit, that would have a tremendous impact on your life. For Example:
- Start every day with even ½ glass of water, this will have a rippling effect through your health and well being.
- Create a bedtime habit of turning off all screens 30 minutes before bed and reading, this will change your entire outlook, as you wake up refreshed and ready to take on the day.
Routine:
You COULD build 3 new habits over the next 30 days:
- Purposeful Wake-up Routine including a glass of water.
- Taking Time (even 60 seconds!) each day to reflect on what it is you want in life and how to achieve it.
- Movement Practice: move your body in ways that enhance your mobility / flexibility, strength, and endurance.
If you did the minimum of these (which I often do!) it would require only 4 minutes and 30 seconds of your day spent on YOU!
Purpose:
What I REALLY want you to get out of this: A re-connection to your Self and a re-valuation of your Self.
I want you to understand that YOU DESERVE to spend time on yourself every day, and that no life is complete or fulfilled without this understanding, put into practice.
The Workouts:
Iroh
1 Arm chin ups
Freestanding Handstand pushups (HSPU)
Clapping Knuckle Pushups
Bat-hang crunches
Situps
Beast Mode
Pullups
Wall HSPUs
Clapping Pushups
Toes to Bar / Hanging Leg Raise
Ab-mat situps (substitute rolled towel)
Wee Beasties
Pullup rows
Pike Pushups:
- Feet on chair / couch HSPUS
- Down dog pushups
Pushups or knee pushups
Hanging Knee Raise
Feet under couch situps (w/ abmat or towel)
Adventurers
Pulling Exercise
- Band around an object
- Towel around an object
- Rowing machine
- Homemade rower
Overhead press with soup cans or water jugs
Standing wall pushups
Chair knee raise / Laying leg raise
Feet under couch crunches
Scaling / Progression
Pick a workout level - then join the challenge!
In order to pick your personal 30 day progression it is necessary to understand what we can vary.
There are three main aspects to movement that we can modulate:
- Quantity - Simply put, the number of sets and reps performed
- Difficulty - The scale of the movement, range, or amount of applied resistance or weight
- Intensity- Amount of work per time, eg doing 10 squats over a period of 10 minutes vs doing 10 squats in 10 seconds
For Iroh, Beast Mode, and Wee Beasties, We will keep the Quantity the same, working on increasing difficulty and Intensity.
Iroh:
10 Sets of 3 of each movement, working up to 5 sets of 6 of each movement
- Consider Multiplying the situps X5
Beast Mode:
3 sets of 10 of each movement - Work up to 1 set of 30 of each movement
Wee Beasties:
6 sets of 5 of each movement, working up to 3 sets of 10 of each movement
Adventurers:
Based on your initial ability, you may scale quantity as well. Message me on facebook for individual help.
- If you are able, perform 6 sets of 5 of each movement, working up to 3 sets of 10 of each movement
- If this is out of range, try 10 sets of 3 of each movement
- If that is not possible now, start with 3 sets of 3, or even 3 sets of 1.
Join the Challenge
The current challenge runs from Monday July 27 to August 26th. Please join us for the next challenge by signing up for my mailing list below.