July 15, 2013

FIT Push up and Sit up Challenge: Week 1 Goals & Levels

Today is the start of our Push up and Sit up Challenge and I posted the first week's goals on facebook, but I wanted to document them somewhere easily accessible with a unique link. 

  • Allow yourself 1-2 days of rest during the week.  You can choose the day.  Just complete the challenge 5-6 days out of the week
  • Perform full push ups (not on your knees).  If you are unable to perform 1 push up, contact me via facebook and I will provide you a personalized challenge for the month. Same goes for anyone unable to perform 5 reps.  If you are unfamiliar with the proper push up form, click here.
  • Perform full range of motion sit ups, not crunches.  Click here to view how to perform a proper sit up.
  • There are 5 different levels that will cover most fitness levels.  Please contact me using the link under Rules if your fitness level is not covered.
  • How to determine your fitness level
    • Perform as many push ups as you can in one set (without break and to fatigue). 
    • Use that number to find your level. 
    • The level you find for week 1 will follow you through out the entire month of the challenge.
    • If you have any questions about your own fitness level, please feel free to contact me.
Week 1 Goal
Level 1:   3 sets of 5 Push ups
                3 sets of 10 sit ups
Level 2:  3 sets of 10 Push ups
               3 sets of 20 sit ups
Level 3: 3 sets of 15 Push ups
              3 sets of 30 sit ups
Level 4: 3 sets of 20 Push ups
              3 sets of 40 sit ups
Level 5: 3 sets of max Push ups
              3 sets of 60 sit ups

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