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

FIT Push up & Sit up Challenge: Proper Form

As promised, here are videos demonstrating proper form when performing your push ups and sit ups.


As I've mentioned, this challenge is for full and complete push ups (so, no knees) and full range of motion sit ups). If you are unable to complete 1 full push up, please leave me a message and I will work with you to create a personalized challenge so that you can join us.

Sit ups

Remember, the challenge required you to perform sit ups, not crunches.  The videos are basically the same, but the hand positions are different.  Remember that sit ups are a controlled motion, therefore, try your best not to just use momentum to pull yourself up and down.  You should feel this is your abs.  One last quick note, do not pull on your neck.  It is not necessary.

Now that you know the correct form.  Go start the challenge and SURPRISE YOURSELF!!!
Your Personal Trainer,
Coach Andi