October 2013 - 3x30 Day Challenge
dmanson2
Posts: 134
October'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/Plates or weighted vest to increase difficulty.
The 3 Challenges we have for the month of October are:
Push Ups, Jump Squats & Core (which will include: Russian Twist, Sit Ups)
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.
Jump Squat - Exercise for compound, full body that trains primarily the muscles of the thighs, hips and buttocks, quads.
Directions:
1. Cross your arms over your chest.
2. With your head up and your back straight, position your feet at shoulder width.
3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
4. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
5. When you touch the floor again, immediately squat down and jump again.
6. Repeat for the recommended amount of repetitions.
Core (which will include: Russian Twist, Sit Ups)
Russian Twist - Exercise that is used to work the abdomen muscles by performing a twisting motion on the abdomen.
Directions:
1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
2. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
3. Twist your torso to the right side until your arms are parallel with the floor while breathing out.
4. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
5. Repeat for the recommended amount of repetitions.
Sit Ups - Exercise is an abdominal strength training exercise commonly performed to strengthen the abdominal muscles.
Directions:
1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
2. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
3. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
4. Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
5. Repeat for the recommended amount of repetitions.
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/Plates or weighted vest to increase difficulty.
The 3 Challenges we have for the month of October are:
Push Ups, Jump Squats & Core (which will include: Russian Twist, Sit Ups)
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.
Jump Squat - Exercise for compound, full body that trains primarily the muscles of the thighs, hips and buttocks, quads.
Directions:
1. Cross your arms over your chest.
2. With your head up and your back straight, position your feet at shoulder width.
3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
4. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
5. When you touch the floor again, immediately squat down and jump again.
6. Repeat for the recommended amount of repetitions.
Core (which will include: Russian Twist, Sit Ups)
Russian Twist - Exercise that is used to work the abdomen muscles by performing a twisting motion on the abdomen.
Directions:
1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
2. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
3. Twist your torso to the right side until your arms are parallel with the floor while breathing out.
4. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
5. Repeat for the recommended amount of repetitions.
Sit Ups - Exercise is an abdominal strength training exercise commonly performed to strengthen the abdominal muscles.
Directions:
1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
2. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
3. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
4. Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
5. Repeat for the recommended amount of repetitions.
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I am in!0
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I'm in.0
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Hello All,
Here's what we have planned for October.
Push Ups, Jump Squats & Core (which will include: Russian Twist, Sit Ups.
Scroll up to see the benefits & description of each exeersize. There's plenty of videos on youtube for each also if you need to see what they look like before we get started. As alwasy, This Thread & your Calendars will be updated every Sunday with the upcoming weeks work outs. Let me know if you have any questions.0 -
I am IN! Thanks for taking the time to do this...0
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oh no, I am in october here and no calender?0
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Week 01 of the 3x30 Day Challenge! Week 02 will be posted 07 Oct 2013.
Day 01 - 01 Oct 2013
Push Ups - 20
Jump Squats - 20
Russian Twists - 10 4 count
Sit Ups - 20
_____________________
Day 02 - 02 Oct 2013
Push Ups - 25
Jump Squats - 25
Russian Twists - 15 4 count
Sit Ups - 25
_____________________
Day 03 - 03 Oct 2013
Push Ups - 30
Jump Squats - 30
Russian Twists - 20 4
Sit Ups - 30
_____________________
Day 04 - 04 Oct 2013
REST DAY!
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Day 05 - 05 Oct 2013
Push Ups - 35
Jump Squats - 35
Russian Twists - 25 4
Sit Ups - 35
_____________________
Day 06 - 06 Oct 2013
Push Ups - 40
Jump Squats - 40
Russian Twists - 30 4 count
Sit Ups - 40
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Day 07 - 07 Oct 2013
Push Ups - 45
Jump Squats - 45
Russian Twists - 35 4 count
Sit Ups - 45
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day 1,2, and 3 done, not too good at this one but can only improve0
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Completed the first week, looking for 2nd week?0
