Welcome to December! THIS MONTHS CHALLENGE includes two options: 1.) Double the maximum amount of push ups you are capable of, OR 2.) Get to the point where you can complete 100 air squats in a row with no pause. Each challenge should be completed by midnight on December 31st. For both challenges, I recommend practicing three days a week: DO FIVE SETS A DAY of maximum rep push ups or air squats. MAXIMUM REP means that you literally, muscularly, cannot complete the last repetition at the end of a set. PUSH UPS: should be done on all fours if possible. If you need to scale the form, do them with your knees on the ground. If you cant do more than 10 push ups in a row at the beginning of the month, I recommend your goal be to triple or quadruple the amount of push ups you can do by the end of the month. Proper push up form is elbows straight but not locked out at the top of the rep, and chest to the deck at the bottom, meaning touch your chest to the floor at the bottom of each rep. AIR SQUAT FORM: Stand with feet hip width apart. Keep your knees in line with your heals, dont let them float forward over your toes, or come closer together, while you squat. Pretend like you are about to sit your butt into a very low chair. Bottom of the repetition is reached when your knees and calves make a 90 degree angle. Top of the rep is reached when your legs and hips are completely straight, no bend where your legs meet your hips. Watch yourself in the mirror. Do not cheat on form or you wont access the entire length of the muscle group/tendons you are working with. Its better to do correct form with less reps. GOOD LUCK! And remember to post about progress/ questions.
Posted on: Mon, 02 Dec 2013 15:44:24 +0000
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