September 2013 - 3x30 Day Challenge
dmanson2
Posts: 134
September's 30 Day Challenge
We are going to be working on a full body routine. Please modify if you're having trouble with any of the exercises. If the exercises are too easy, use dumb bells or a weighted vest to increase difficulty.
The 3 Challenges we have for the month of September are:
Lunges, Push Ups & Core (which will include: Crunches, Planks)
Lunges - Exercise for strengthening, sculpting and building several muscle groups in the legs.
Directions:
1. Stand with your torso upright & your hands by your sides. This will be your starting position.
2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down.
3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
4. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
Push Ups - Exercise for strengthening, sculpting and building several muscle groups in the chest, arms and the midsection as a whole.
Directions:
1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Core (which will include: Crunches, Planks) - Exercise for strengthening, sculpting and building several muscle groups in your midsection.
Crunch Directions:
1. Lie flat on your back with your feet flat on the ground & your hands lightly on either side of your head keeping your elbows in.
2. While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
3. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second.
4. After the one second contraction, begin to come down slowly again to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.
Plank Directions:
1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
2. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.
We are going to be working on a full body routine. Please modify if you're having trouble with any of the exercises. If the exercises are too easy, use dumb bells or a weighted vest to increase difficulty.
The 3 Challenges we have for the month of September are:
Lunges, Push Ups & Core (which will include: Crunches, Planks)
Lunges - Exercise for strengthening, sculpting and building several muscle groups in the legs.
Directions:
1. Stand with your torso upright & your hands by your sides. This will be your starting position.
2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down.
3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
4. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
Push Ups - Exercise for strengthening, sculpting and building several muscle groups in the chest, arms and the midsection as a whole.
Directions:
1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Core (which will include: Crunches, Planks) - Exercise for strengthening, sculpting and building several muscle groups in your midsection.
Crunch Directions:
1. Lie flat on your back with your feet flat on the ground & your hands lightly on either side of your head keeping your elbows in.
2. While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
3. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second.
4. After the one second contraction, begin to come down slowly again to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.
Plank Directions:
1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
2. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.
0
Replies
-
Week 01 of the 3x30 Day Challenge! Week 02 will be posted 07 Sep 2013.
Day 01 - 01 Sep 2013
Lunges - 50 (25 EA Leg)
Push Ups - 30
Crunches - 20
Planks - 20 seconds
_____________________
Day 02 - 02 Sep 2013
Lunges - 56 (28 EA Leg)
Push Ups - 35
Crunches - 25
Planks - 25 seconds
_____________________
Day 03 - 03 Sep 2013
Lunges - 62 (31 EA Leg)
Push Ups - 40
Crunches - 30
Planks - 30 seconds
_____________________
Day 04 - 04 Sep 2013
REST DAY!
_____________________
Day 05 - 05 Sep 2013
Lunges - 68 (34 EA Leg)
Push Ups - 45
Crunches - 35
Planks - 35 seconds
_____________________
Day 06 - 06 Sep 2013
Lunges - 74 (37 EA Leg)
Push Ups - 50
Crunches - 40
Planks - 40 seconds
_____________________
Day 07 - 07 Sep 2013
Lunges - 80 (40 EA Leg)
Push Ups - 55
Crunches - 45
Planks - 45 seconds
_____________________0 -
I am so inspired when I see how much weight you have lost. Thank you for posting the challenges. Have a great day!0
-
Thanks for the kind words.
I just knocked out day 01. Not too bad. 0 -
Week 02 of the 3x30 Day Challenge! Week 03 will be posted 14 Sep 2013.
Day 08 - 08 Sep 2013
REST DAY!
_____________________
Day 09 - 09 Sep 2013
Lunges - 86 (43 EA Leg)
Push Ups - 65
Crunches - 55
Planks - 55 seconds
_____________________
Day 10 - 10 Sep 2013
Lunges - 94 (47 EA Leg)
Push Ups - 70
Crunches - 60
Planks - 60 seconds
_____________________
Day 11 - 11 Sep 2013
Lunges - 100 (50 EA Leg)
Push Ups - 75
Crunches - 65
Planks - 65 seconds
_____________________
Day 12 - 12 Sep 2013
REST DAY!
_____________________
Day 13 - 13 Sep 2013
Lunges - 106 (53 EA Leg)
Push Ups - 80
Crunches - 65
Planks - 65 seconds
_____________________
Day 14 - 14 Sep 2013
Lunges - 112 (56 EA Leg)
Push Ups - 85
Crunches - 70
Planks - 70 seconds
_____________________0 -
Week 03 of the 3x30 Day Challenge! Week 04 will be posted 21 Sep 2013.
Day 15 - 15 Sep 2013
Lunges - 116 (58 EA Leg)
Push Ups - 90
Crunches - 75
Planks - 75 seconds
_____________________
Day 16 - 16 Sep 2013
REST DAY!
_____________________
Day 17 - 17 Sep 2013
Lunges - 122 (61 EA Leg)
Push Ups - 95
Crunches - 80
Planks - 80 seconds
_____________________
Day 18 - 18 Sep 2013
Lunges - 128 (64 EA Leg)
Push Ups - 100
Crunches - 85
Planks - 85 seconds
_____________________
Day 19 - 19 Sep 2013
Lunges - 134 (67 EA Leg)
Push Ups - 105
Crunches - 90
Planks - 90 seconds
_____________________
Day 20 - 20 Sep 2013
REST DAY!
_____________________
Day 21 - 21 Sep 2013
Lunges - 140 (70 EA Leg)
Push Ups - 110
Crunches - 95
Planks - 95 seconds
_____________________0 -
Week 04 of the 3x30 Day Challenge!
Day 22 - 22 Sep 2013
Lunges - 146 (73 EA Leg)
Push Ups - 115
Crunches - 100
Planks - 100 seconds
_____________________
Day 23 - 23 Sep 2013
Lunges - 152 (76 EA Leg)
Push Ups - 120
Crunches - 105
Planks - 105 seconds
_____________________
Day 24 - 24 Sep 2013
Lunges - 158 (79 EA Leg)
Push Ups - 125
Crunches - 110
Planks - 110 seconds
_____________________
Day 25 - 25 Sep 2013
REST DAY!
_____________________
Day 26 - 26 Sep 2013
Lunges - 164 (82 EA Leg)
Push Ups - 130
Crunches - 115
Planks - 115 seconds
_____________________
Day 27 - 27 Sep 2013
REST DAY!
_____________________
Day 28 - 28 Sep 2013
Lunges - 170 (85 EA Leg)
Push Ups - 135
Crunches - 120
Planks - 120 seconds
_____________________0 -
I joined for the October challenge but saw today's
Work out on my phone and thought might as well start now
Well I am crazy sore! Coming in on day 22 was brutal!
Great work out though thanks so much for posting and
The calandra link is just perfect. Thanks!0 -
Thanks for joining and jumping right in. I'm glad you like the Calendar. Share with your friends.I joined for the October challenge but saw today's
Work out on my phone and thought might as well start now
Well I am crazy sore! Coming in on day 22 was brutal!
Great work out though thanks so much for posting and
The calandra link is just perfect. Thanks!0 -
LAST 2 DAYS!!!!
Day 29 - 29 Sep 2013
REST DAY!
_____________________
Day 30 - 30 Sep 2013
Lunges - 176 (88 EA Leg)
Push Ups - 140
Crunches - 125
Planks - 125 seconds
_____________________0
This discussion has been closed.