This challenge has three levels. If you are brand new to working out do Level 1 if you’ve worked out on and off or level one feels too easy choose Level 2 and if you workout regularly or are looking for a quick tough challenge do Level 3
These are all basic body weight exercises you can do at home with no equipment. A couple do use a bar but if you dont have one there is an alternative option. Basic doorway pull up bars can be found almost anywhere and are fairly inexpensive. For the dips you dont have to have a bar you can just use a sturdy chair. The idea of this challenge is to develop healthy habits, that stick using simple exercises you can do most anywhere at anytime to strengthen and build muscle. These workouts shouldn’t take any more than 15-20 minutes of your time. I recommend using a stopwatch on your phone or clock with second hand to keep track of rest time and stick to it.
If you cant do all the reps for a certain level dont worry just do what you can and work to improve each week. If you are unable to do a specific exercise because of a limitation or its too tough let me know and i can try to offer an alternative. If you start with Level 1 do it for 4 weeks then move onto Level 2 for 4 week and finally Level 3 for 4 more weeks.
If you have pain dont force it. Make modifications until there is no pain or rest until you’ve recovered. If you miss a day dont worry just move on the next day and try to make it up on the rest day or combine two days into one if its not too much for you.
All posts regarding this challenge will be tagged #m0tiv8me2017 and Ill be tracking that tag so please use it if you are participating and posting during the challenge.
Any questions or comments dont hesitate to message me
NOW LETS GET TO WORK!!
-m0tiv8me aka Cap