July 400 Core Challenge (100 Push-Up / 100 Plank / 100 Squat

July 400 Core Challenge
Starts July 1st, 2011!

You are welcome to modify the exercise poses according to your ability/physical fitness
The whole point is to get stronger, not get injured!!! :bigsmile:

▓This is 400 Core Challenge▓
-There are 3 versions-
Daily: (insane!) :devil: (400 moves per day)
Weekly: (you go!) :bigsmile: (AVERAGE 57 positions every day)
Month: (hit it!) :happy: (AVERAGE 12 positions every day)

You can modify the difficulty for your current fitness level =D Either style counts! The focus is on ☼YOUR☼ core strength!!
They do not have to be done ALL at the same *time* (unless a combination move), but you should aim for your goals average each *Day*.

►100 Push-Ups
You May Use: (one style or combinations)
) Standard push-up - (focus on fluid motion and straight alignment, full arm extension, on toes, "open palm" or "knuckle/fist")
) Knee push-up - (reduces lifting load by about 50%, keep good straight alignment and fluid motion)
) Bench push-up - (concentrate on good straight alignment and fluid motion)
) Wall push-up - (you may stand as close or as far from the wall as necessary, still keep good straight alignment and fluid motion)

►100 Planks
Be sure to ease into each position smoothly.
_40_ Hold a plank for 3 minutes - (maybe on forearms or fully extended arms, in either body should be straight line from head through legs/feet, if more difficulty needed you may raise opposite arm/leg)
_20_ Hold Left side plank for 1:30 minutes - (supporting arm maybe on forearm or full arm extension; free arm maybe bent (hand resting on hip) or extended straight up; free leg maybe together or raised up slightly)
_20_ Hold Right side plank for 1:30 minutes - (supporting arm maybe on forearm or full arm extension; free arm maybe bent (hand resting on hip) or extended straight up; free leg maybe together or raised up slightly)
_20_ Hold a back extension for 1:30 minutes - (this maybe performed free-style on floor or on a back extension machine, please be sure to NOT hyper-extend your back!)

►100 Squats
Stand Straight, feet slightly wider then shoulder length, then smoothly & slowly lower your upper body as if you were going to sit in a chair, till your thighs are parallel to the floor, hold, then stand back up, Do not bend forward too far
╟USE ANY SAFE MODIFICATION needed to protect your knees/back╢
You May Use: (one style or combinations)
) Standard Squat
) Chair Assisted - (you may balance with a chair in front or chair behind (be sure it is a solid stable chair)
) Wall Squat - (with or without an exercise ball, stand with your back against the wall, then lower into squat position, hold, then stand back up)

►100 Burpees
1) Standing Straight
2) Smoothly squat down and place your arms on the floor
3) Now kick your feet out behind you (similar to push-up stance), hold that position
4) Then jump your feet back to your hands and stand up.
You can increase/modify the difficulty by adding any of these:
.. When you kick your feet out behind you, quickly kick them apart, then back together
.. In push-up position, do a push up
.. at the end of the combination, jump to standing (instead of bringing your feet to your hands then standing)


You may report your progress daily or weekly.
Please quote your entry post and update it each time
Let's try to best Your Best!


With that, here is mine::

☼ July 400 Core Challenge ☼
* Goal : Monthly *
<as of July 1st>
►100 Push-Ups (0/100)
►100 Planks (0/40=0/L20=0/R20=0/B20)
►100 Squats (0/100)
►100 Burpees (0/100)