100 Press Up Challenge
Ready for the next challenge....?
Weekly Workouts below....
After the success of the Tyre Tossing, bpm active bring you the next gruelling challenge in the series of fitness events and challenges of 2012...The 100 Press Up Challenge.
Whether you can perform 1, 5, 10 or even 50 Press Ups already, this challenge will help to improve your upper body strength, muscular endurance and overall health and fitness as well as giving you an awesome goal to set your mind too!
The goal is to see how many press ups you can perform until failure!! You will not be alone on your quest....we will provide you with a tried and tested four week specific exercise plan which will guarantee to improve your non-stop press up total!
We will be commencing a four week plan from Monday 13th February and the challenge ends at the Fitness and Dance Marathon Showcase at the Studio on the 17th March. Following the plan is up to you and there is no need to come along to the Studio to have your score verified, why not try it at home at any time and see how you get on?
In a nutshell, the Press Ups need to be the full technique, toes and hands on a flat surface, with shoulders coming down to the height of your elbows and back to full extension. No head nodding and your spine in neutral position with shoulders, hips and toes (knees if on 3/4 position) in line, so no strange yoga positions please!!
If full press ups are not possible, then you have some serious work to do! whilst following the training plan we will allow 3/4 Press Ups (coming from a full plank position and lowering the knees to the floor into the starting position) but as your strength improves get on your toes!!
Even if you just want to follow the training plan without being on the official leader board thats cool! go for it! you will be amazed at what you can achieve :-)
However, in order for the score to be recorded, the press ups need to take place and be verified at the Training Studio and can be performed at any time from the 13th Feb! So why not come and do some now and try to beat your score each week, or set the benchmark now, complete the four week plan and go for it on test day!! A leader board will available to view at the Studio.
Good luck fitness people and let’s get it on!!!!
Week 1 Workout:
Week 2 Workout:
Mon - 16 reps 4sec down, 4sec up plus 1 minutes in full plank
Tue - 18 reps 4sec down, 4sec up plus 1 minutes in full plank
Wed - 20 reps 4sec down, 4sec up plus 1 minutes in full plank
Thurs - 22 reps 4sec down, 4sec up plus 1 minutes in full plank
Fri - 24 reps 4sec down, 4sec up plus 1 minutes in full plank
Sat and Sun rest days
Week 3 Workout:
Mon - 20 reps 2sec down, 2sec up plus 10 x 20 sec plank in full plank
Tue - 22 reps 2sec down, 2sec up plus 10 x 20 sec plank in full plank
Wed - 24 reps 2sec down, 2sec up plus 10 x 20 sec plank in full plank
Thurs - 26 reps 2sec down, 2sec up plus 10 x 20 sec plank in full plank
Fri - 28 reps 2sec down, 2sec up plus 10 x 20 sec plank in full plank
Sat and Sun rest days
Week 4 Workout:
Mon - 10 x 10 press ups*
Tue - 5 x 30 sec planks
Wed - Rest
Thurs - 20 sec press ups then 10 sec plank x 8*
Fri - Rest
Sat - Rest
Sun - TEST DAY!
* rest as much as you need too, maximum of 30 sec.
Remember, we are hosting the Fitness and Dance Marathon Showcase on the following Sat 17th March, come along and place yourself on the leaderboard - Free to enter!