FIT Push up & Sit up Challenge Plan

The FIT Push up & Sit up Challenge is for anyone and everyone who wants to become stronger.  No gym membership is required and you don't have to dedicate hours of your time.  You can also perform the challenge as your only workout or incorporate it into any workout routine your currently have.

Here is the Challenge info in 1 place for easy reference.

• Proper Push up and Sit up Form
• Determing your fitness Level & Week 1 Goals
• Week 2 Goals
• Week 3 Goals
• Week 4 Goals

Now go, SURPRISE yourself, and share your success with me.

Your Personal Trainer,
Coach Andi

FIT Push up & Sit up Challenge: Week 4

We have arrived to our last week of the Push up & Sit up Challenge.  Went by quick right?

This week will be a little different from the last few weeks.

Monday - Wednesday:  Rest days.  (No push ups or sit ups)

Thursday: 

Level 1: 3 sets of 20 Push ups

3 sets of 40 sit ups

Level 2: 3 sets of 25 Push ups

3 sets of 50 sit ups

Level 3: 3 sets of 30 Push ups

3 sets of 60 sit ups

Level 4: 3 sets of 35 Push ups

3 sets of 70 sit ups

Level 5: 3 sets of max Push ups (add 5 to last week's)

3 sets of 80 sit ups

Friday:  REST

Saturday

All levels:  Perform 1 set of push ups to fatigue (I'm sure you will surprise yourself.  Also, jot it down and share it with me. I would love to know how you did.)
                  Then take that number and multiply it by 2 to determine the number of sit ups.


You have completed the challenge.

I would love to know what your max was at the end of the challenge.  Please share with me so I can celebrate with you.

Go and SURPRISE YOURSELF

Your Personal Trainer,
Andi
 

To determine your fitness level, refer to the rules here.

Level 1: 3 sets of 15 Push ups

3 sets of 30 sit ups

Level 2: 3 sets of 20 Push ups

3 sets of 40 sit ups

Level 3: 3 sets of 25 Push ups

3 sets of 50 sit ups

Level 4: 3 sets of 30 Push ups

3 sets of 60 sit ups

Level 5: 3 sets of max Push ups

3 sets of 80 sit ups

This is no joke FIT Challengers!!! BUT I know you can do it. You all have been doing great!

Now go and SURPRISE YOURSELF.

FIT Push up & Sit up Challenge: Week 3 Goals

Week 3 Goals

To determine your fitness level, refer to the rules here.

Level 1: 3 sets of 15 Push ups

3 sets of 30 sit ups

Level 2: 3 sets of 20 Push ups

3 sets of 40 sit ups

Level 3: 3 sets of 25 Push ups

3 sets of 50 sit ups

Level 4: 3 sets of 30 Push ups

3 sets of 60 sit ups

Level 5: 3 sets of max Push ups

3 sets of 80 sit ups

 

 

This is no joke FIT Challengers!!! BUT I know you can do it.  You all have been doing great!

Now go and SURPRISE YOURSELF.

Your Personal Trainer,
Coach Andi

FIT Push up & Sit up Challenge: Week 2

Week 2 Goals

 

 

To determine your fitness level, refer to the rules here.

 

Level 1: 3 sets of 10 Push ups

               3 sets of 20 sit ups

Level 2: 3 sets of 15 Push ups

               3 sets of 30 sit ups

Level 3: 3 sets of 20 Push ups

              3 sets of 40 sit ups

Level 4: 3 sets of 25 Push ups

               3 sets of 50 sit ups

Level 5: 3 sets of max Push ups

               3 sets of 70 sit ups

Now go and SURPRISE YOURSELF

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. 

Rules:

• 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.

Level:

• 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.

Push-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