I know monthly challenges don’t fix anything but I really enjoy doing them as I feel a great sense of accomplishment once I finish and even if I don’t get to do a proper workout on certain days I still feel like I’ve achieved something, this month I’ve chosen a few different ones ^ plus of course the 30 day abs and 30 day squats beginner level 2
wish me luck and feel free to join me!
464 PUSH UPS in 26 minutes 18 seconds. And because I wanted to see how many I could grind out in 30 minutes I kept pushing for a total of 520!!
Thanks to everyone who liked, reblogged and commented on my self challenge this morning. You all definitely motivated me and made me accountable. I know for a fact I would not have done 520 push-ups tonight without the assist. Workout this morning sucked…workout this evening totally smashed!!!! And now I must collapse and 😴
Everyone has their own reasons for wanting strong, defined arms; we’re here to help. After following this 21-day arm plan, not only will your arms look toned — you’ll also be stronger. First things first: don’t worry if you’ve never lifted a dumbbell in your life. This arm challenge was designed with everyone in mind — whether it’s your first time working out or you’re at the gym on a daily basis.
Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you’re doing of each exercise, eventually working up to three sets of 15 reps for each exercise.
Below is an explanation of how to do each of the five exercises, followed by the plan itself. Choosing the appropriate size weight is key here — you want one that fatigues your muscles by the end of the three sets. If the challenge ever feels too easy, that’s your cue to increase the weight of the dumbbells (and if you find you are fatiguing too early, decrease the weight amount). Beginners should start the plan with five-pound weights, and for you more-experienced lifters, make this challenge work for you by grabbing a heavier set.
-Start by holding a dumbbell in each hand at the sides of the body. -Keeping your elbows close to your side, slowly raise the dumbbells to the chest. -Moving with control, lower back to the starting position. *This counts as one rep.
-Place a dumbbell in each hand with your palms facing your body, shoulders over the pelvis, and a slight bend in the knees. -Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides. Slowly lower them to the starting position. *This counts as one rep.
-Holding a dumbbell in each hand, hinge forward from your hips, bending the knees slightly. Bend your elbows behind you. -Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, and then return to the starting position. *This counts as one rep.
Overhead Shoulder Press
-Hold a dumbbell in each hand just above the shoulders, palms facing in. -Straighten the arms above you. -Bend the elbows coming back to the starting position to complete one rep.
Bent-Over Reverse Fly
-Holding a dumbbell in each hand with your closed palms facing out, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint. -Lift both arms to the sides, maintaining a slight bend in the elbows, and squeeze your shoulder blades together. Then, with control, lower the dumbbells back together. *This completes one rep.
The 3-Week Plan
Choose an appropriate size dumbbell (three to eight pounds) and follow the plan below. Every other day is a rest day to give your muscles a chance to rebuild and become stronger.
DAY OF MONTH: NUMBER OF REPS
Day 1: 8 reps of each (3x) Day 2: Rest Day 3: 8 reps of each (3x) Day 4: Rest Day 5: 10 reps of each (3x) Day 6: Rest Day 7: 10 reps of each (3x) Day 8: Rest Day 9: 12 reps of each (3x) Day 10: Rest Day 11: 12 reps of each (3x) Day 12: Rest Day 13: 14 reps of each (3x) Day 14: Rest Day 15: 14 reps of each (3x) Day 16: Rest Day 17: 15 reps of each (3x) Day 18: Rest Day 19: 15 reps of each (3x) Day 20: Rest Day 21: 15 reps of each (3x)
And now it’s time for sweaty selfies!!!
I didn’t go to the rec as much as I liked this week, but I’m still proud of the work I put into those visits. It’s starting to become hot chocolate weather , and although I’m used to going to the rec regularly, I am definitely not used to exercising at all during this time of year. It’s gonna be tough, but I will do my best to keep going!
Hope you all have a great weekend! :D
And stay warm!!!
Hot damn guys!! I may have been doing shoulders today but you all gave me one hell of a chest pump!! Capped it at 112 and just BARELY got it (sorry, I’m no push up champ). I took video that I’ll post later but thanks guys for doing that for me! I’m definitely gonna have to do that again!
So I finally completed making up my 30 day butt lift challenge. Every day I follow along BeFit’s Butt Lift challenge, only I then added my own videos to go along because 1) One ten minute video a day is not enough for me and 2) I still want to focus on working on other areas of my body as well.
So. Who’s ready? I am. Only Rule I have for myself: If I miss a day, I have to restart from Day 1. Which is fine by me. It just means I’m working on my butt more.
So my aunt posted this challenge for working out on Facebook, and I thought I would try it out! I’m not sure who the original poster is.
Just did all 4 Day 1’s, and my legs hurt…! Probably from doing squats. My legs aren’t used to doing a lot of movement!
I’m just hoping I’m doing these all right >.< I know how important form is!
Anyways, I’m going to do these and some arm workouts every day! I challenge anyone would wants to get in better shape to join me, and we can compare results at the end!
I’m starting out doing push ups on my knees since I can’t do an actual push up.. My goal by the end is to be able to do even 1 normal push up! (hence the extra arm workouts - it works out shoulders and chest as well).
I’ve already been eating healthily (the best I can..), and I lost 7 pounds last month! And I didn’t even start eating healthily until the 12th, so I call that some good progress! And once the snow melts, maybe I’ll even make it to the gym every once in a blue moon! Hoping to actually look hot this summer!
15 days into my arm challenge and while I haven’t put on a ton of bulk (I don’t think I have the body mass to put on much bull), I have increased the number of push-ups I can do by 12 and my arms are more toned. 15 days to go!
So since a bunch of people asked about my arm workout challenge, here it is.
I found a challenge that was in between “I could do that in my sleep” and “I will die if I try that”, and then I made some changes. I added extra rest days and moved around some. My moms friend is a body builder, and he told her it’s better to have sporadic workout days or else your body will get used to it. I then added shoulder lifts for the same number of push-ups each day, because I needed some shoulder stuff. Now, the biceps curls I thought was kind of stupid, because adding reps without adding weight won’t help with bulk, but since I don’t have heavy weights, I’ve just been doing those each day until I physically can’t.
Mostly what I’ve used this for is a jumping off point. I do at least as many push ups and dips as is scheduled, and then workout from there as needed. I’m just someone who needs a schedule so that I can’t back out.
I’d like to add that I am no expert on working out at all. I know very little about it and have extremely limited equipment, so I would really suggest doing research and looking into a plan that works for you specifically. I also happen to be lucky enough to build muscle fairly easily, so don’t always expect the same results!
Hope this was helpful ^.^