July 400 Core Challenge (100 Push-Up / 100 Plank / 100 Squat
princess_in_power
Posts: 234 Member
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::
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)
0
Replies
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☼ July 400 Core Challenge ☼
Goal : 100 of each for the month total
So here is my 1st entry
►100 Push-Ups (0/100)
►100 Planks (0/40=0/L20=0/R20=0/B20)
►100 Squats (0/100)
►100 Burpees (0/100)
Let's do it!!!!!!!!!0 -
OK, so just to clarify (since I am a bit daft this am), you are aiming to do these for the entire month? So, 100 burpees in the month of July, for example?0
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This sounds interesting have never done anything like this before
I am in
So here is my 1st entry
►100 Push-Ups (0/100)
►100 Planks (0/40=0/L20=0/R20=0/B20)
►100 Squats (0/100)
►100 Burpees (0/100)
Kathy0 -
This looks fun! I'm IN!!
I think someone else asked... but just to clarify, this is not to be done daily, right?
I think I will aim for weekly.0 -
This looks fun! I'm IN!!
I think someone else asked... but just to clarify, this is not to be done daily, right?
I think I will aim for weekly.
Correct , you aim for all 400 moves for the month OR 400 moves per week.
:flowerforyou: I was trying to aim for something that everyone could adapt to their comfort level!! =D
Glad to see so many interested in getting involved!
Let's strengthen that core!! :bigsmile:0 -
I am in. However, is it ok if I try to change it up a little and do this each week?0
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I am in. However, is it ok if I try to change it up a little and do this each week?
Absolutely, I may upgrade mine as well, we'll see how "un"fit I am =D
I meant to say that in first post, I've went back and edited to clarify, hope it makes sense!!
Thanks everyone! :flowerforyou:0 -
Thanks for the clarification...let me think about how to torture myself appropriately...
ETA:
OK, here's my plan:
☼ July Core Challenge ☼
Goal : 100 or 200 of each for the month total
►100 Planks (0/100) - I have a bad back and messed up abs, so these are a bit tougher for me to do safely...
►200 Burpees (0/200) - I may hate burpees more than any other exercise on the planet, so I have added these into my jump workouts...
Goal:: 100 Weekly
►100 Squats (0/100)
►100 Push-Ups (0/100)0 -
I want to try... I might get to 400 in a month. I will update weekly..
Goal : 100 of each for the month total
So here is my 1st entry
►100 Push-Ups (0/100)
►100 Planks (0/40=0/L20=0/R20=0/B20)
►100 Squats (0/100)
►100 Burpees (0/100)0 -
I want to try... I'll use this on my non-lift days and will update on those days
Goal : 100 of each for the month total
So here is my 1st entry
►100 Push-Ups (0/100)
►100 Planks (0/40=0/L20=0/R20=0/B20)
►100 Squats (0/100)
►100 Burpees (0/100)0 -
So here is my 1st entry
►100 Push-Ups (0/100)
►100 Planks (0/40=0/L20=0/R20=0/B20)
First week I will be doing 1 minute and 30 second holds. I will increase time through month
►100 Squats (0/100)
►100 Burpees (0/100)
400 core per week = 1600 core exercises for the mont0 -
I'm in! The core is so important for so many reason...Here's my goals!Monthly
* 100 Planks (0/40, 0/L20, 0/R20, 0/B20)
* 100 Burpees (0/100) --- Hopefully I can move this to a weekly goal in week 3
Weekly
* 100 Push-Ups (0/10 ---- 1st week wall push-ups
* 100 Squats (0/100)0 -
OO this looks like a good challenge! I think I will try it out when I get home and see if I want in or not!
Thank you for posting this.0 -
Also extra clarification, you can count each 3min & each 1.5 min you hold each plank pose as "1"
i.e. if you hold the forward plank for 12min that would count as "4", etc
And remember the monthly challenge is only 12 moves per day, so you can do 3 of each position per day to knock them out =D
(3 push-ups, 3 squats, 3 planks (1 of each position), 3 burpees)
Or you can do sets, 12 of one type, per day.
. . . . . . . . It's completely up to you!!0 -
Welcome to July 1st everyone!!!
This morning I decided to get with it (in-between getting ready for work/making breakfast)
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 (10/100)
►100 Burpees (5/100) Level 3's (w/added leg spread & push-up)
Hope you all have a GREAT month!0 -
Hello Fellow Core Challenge members
I have created a spreadsheet to track our progress!
Let me know if anyone would like any other info added
https://spreadsheets.google.com/spreadsheet/ccc?key=0AjWq8Ca1b4hfdDZzM1JxbmF6NHlnUzAzZGxWU1ZFY1E&hl=en_US
https://spreadsheets.google.com/spreadsheet/ccc?key=0AjWq8Ca1b4hfdDZzM1JxbmF6NHlnUzAzZGxWU1ZFY1E&hl=en_US
Happy Strengthening! ☼0 -
I did my 100 push ups yesterday. When does our week from? I am not sure if I am going to get all 400 in for this week if it is Monday like most challenges are.0
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I want to try... I might get to 400 in a month. I will update daily..
Goal : 100 of each for the month total
So here is my 2nd entry
►100 Push-Ups (20/100)
►100 Planks (3/40=5/L20=5/R20=3/B20)
►100 Squats (20/100)
►100 Burpees (10/100)0 -
I worked in sets of 5 on push-ups, squats, and burpees. I worked in sets of 30 seconds on planks. This is a nice little routine, but planks are time consuming. After the challenge, I may adapt this as a mini boot camp, including straight sit-ups and cutting back on the planks.
Goal : 100 of each for the month total
So here is my 1st entry
►100 Push-Ups (50/100)
►100 Planks (5/40=0/L20=0/R20=4/B20)
►100 Squats (50/100)
►100 Burpees (50/100)0 -
I want to try... I might get to 400 in a month. I will update daily..
Goal : 100 of each for the month total
So here is my 2nd entry
►100 Push-Ups (45/100)
►100 Planks (10/40=15/L20=15/R20=13/B20)
►100 Squats (40/100)
►100 Burpees (30/100)0 -
So here is my 1st entry
►100 Push-Ups (100/100)
►100 Planks (0/40=12/L20=12/R20=20/B20)
First week I will be doing 1 minute and 30 second holds. I will increase time through month
►100 Squats (0/100)
►100 Burpees (0/100)
400 core per week = 1600 core exercises for the month0 -
Nice work everyone, I was out at the lake all weekend. so I have some catching up to do =D I'll update the spreadsheet tomorrow0
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So here is my 1st entry
►100 Push-Ups (100/100)
►100 Planks (6/40=12/L20=12/R20=20/B20)
I can only manage to do this for 30 second holds for the normal planks and 10 second holds for the other planks. I hope to be able to increse with time.
►100 Squats (0/100)
►100 Burpees (0/100)
400 core per week = 1600 core exercises for the month0 -
Spreadsheet is updated, GREAT work guys!!
I need to step up my game here! lol
And I agree, planks are time consuming! Argh (that's killing me, the time, not the move so much)☼ July 400 Core Challenge ☼
* Goal : Monthly *
Week 1 (July 1st - 10th)
►100 Push-Ups (2/100)
►100 Planks (3/40=2/L20=2/R20=3/B20)
►100 Squats (20/100)
►100 Burpees (7/100) Level 3's (w/added leg spread & push-up)0 -
Sorry I've been MIA. So I think I will do the monthly goal, but double the push ups and squats. I know that the burpees and the planks will def be a challenge for me to get in and do. haha
Here are my stats so far as of last night:
* Goal : Monthly *
<as of July 1st>
►100 Push-Ups (60/200)
►100 Planks (0/40=0/L20=0/R20=0/B20)
►100 Squats (0/200)
►100 Burpees (0/100)0 -
Today's session:
* Goal : Monthly *
<as of July 1st>
►100 Push-Ups (50/100)
►100 Planks (6/40=0/L20=0/R20=6/B20)
►100 Squats (50/100)
►100 Burpees (50/100)0 -
Great work everyone!!
Updated spreadsheet::
https://spreadsheets.google.com/spreadsheet/ccc?key=0AjWq8Ca1b4hfdDZzM1JxbmF6NHlnUzAzZGxWU1ZFY1E&hl=en_US
(link stays the same, just easier for everyone to find this way!)
My stats as of 07/07/2011 (still have todays to do!)
☼ July 400 Core Challenge ☼
* Goal : Monthly *
Week 1 (July 1st - 10th)
►100 Push-Ups (42/100)
►100 Planks (4/40=3/L20=3/R20=5/B20)
►100 Squats (40/100)
►100 Burpees (7/100) Level 3's (w/added leg spread & push-up)[not counting the push-up w/above]0 -
I guess I noted yesterday's session incorrectly. Are our posts to be cumulative or just for the session. I recorded the session. For the two sessions I have:
►100 Push-Ups (100/100)
►100 Planks (11/40=0/L20=0/R20=10/B20)
►100 Squats (100/100)
►100 Burpees (100/100)0 -
I guess I noted yesterday's session incorrectly. Are our posts to be cumulative or just for the session. I recorded the session. For the two sessions I have:
►100 Push-Ups (100/100)
►100 Planks (11/40=0/L20=0/R20=10/B20)
►100 Squats (100/100)
►100 Burpees (100/100)
You can do either
Just add a quick note so I :flowerforyou: add it correctly to the spreadsheet! (I didn't think about that actually at first) :blushing:
(mine is cumulative otherwise I'll loose track for my own self :bigsmile: )0 -
I did my 100 push ups yesterday. When does our week from? I am not sure if I am going to get all 400 in for this week if it is Monday like most challenges are.
Sorry I missed this question!
This is how I figured the weeks for this month's challenge:
Week 1 ≈ 07/01 - 07/09 (you get 2 bonus days)
Week 2 ≈ 07/10 - 07/16
Week 3 ≈ 07/17 - 07/23
Week 4 ≈ 07/24 - 07/31 (you get 1 bonus day)
Hope that makes sense! :huh:0
This discussion has been closed.
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