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Have you heard? We’re doing a 1000 Burpee Challenge! 1000 burpees between now and Dec. 25th!

It averages out to about 28 a day if you start now! All modifications count.

It’s never too late to start or catch up! Join the group here to get updates, share your pics & scores and get fun prize details (yup! Prizes coming!)

Are you ready to unleash your beast? :)

#badasses #unleashingbeasts

16 Day Killer Kixie Challenge! Day Seven: 120 Single Leg Deadlifts

Boooooooty! This move requires great balance, so feel free to tap the back foot down or use a chair or wall to help you out. Whatever you do USE your core and hamstrings to do the work: you shouldn’t feel this too intensely in your lower back.

Single Leg Deadlifts

*Advanced: use weight! The single leg version is challenging and should be done with a lighter weight (to start).

If you’re used to doing heavy deadlifts at the gym, this is a good “at home” alternative that doesn’t require heavy equipment. (I usually use 15-30lb dumbbells, but I’d use 10lbs for this high volume challenge). Use dumbbells, a sandbag, or even a heavy book or bag: whatever you got. Hold it in one hand or both hands as you lift and lower.

A. Stand on one foot, keeping a slight bend in the standing knee. Engage your core and find your balance by focusing on a spot on the floor 6 feet in front of you.

B. Driving your lifted knee up to hip level, transferring your weight to one foot. Slowly, hinge forward from the hips (think chest to floor), and keep hips neutral. Remember to focus on that one spot on the floor. Drive your lifted leg to the back of the room as you hinge forward (leg bent or straight).

C. Using your glutes & hamstrings to do the lifting (really: VISUALIZE it), keep your back flat as you power back up to starting position. Tap your foot down for balance if needed, and repeat on the same side.

Tip: think about powering up from the hamstrings and hips: engage your core to drive yourself down and up, and focus on using the glutes - NOT YOUR BACK - to do the lifting. GO SLOW: THIS ISN’T SPEEDWORK. If you feel this in your low back, it is doing too much of the work. Switch to an easier modification (tap down, use less weight etc) to work up to proper form.

Kill this!

(New to the challenge? Start now! See the rest of the 16 Day Killer Kixie Challenge here.)

16 Day Killer Kixie Challenge! Day Two: 200 Killer Squats! Waaaaapoooosh.

Booty murder today!

As always, ANY modifications count, but if squats are easy for you, it’s time to level up! Use what you have and try to make this as challenging as possible.

Basic Level Up Ideas

1. Add weight to your squats, or as many of them as you can (dumbbells, medicine balls, children (hopefully yours), sandbags etc).
2. Add a jump, a kick, a lift to the side, a lift to the back etc.
3. Add pulses to your squats (3 pulses and up = 1 rep)
4. Single leg it out! 100 per side. You can also place one foot on an elevated surface like a yoga block or chair. Keep weight in the heel of the squatting leg.
5. GET LOWER. Ass to grass baby! Try to pop up and go faster once you’ve got the form down.

Advanced Level Up Ideas

1. Play with your load for weighted squats. If you’re used to holding the weights by your shoulders, try back loaded or front loaded squats. Place weight on only one side (100 per side), use different equipment etc.
2. Add instability by placing feet on a bosu or instability disc.
3. Add weights to your plyo squat jumps or try single leg squat jumps. Start low, then add more as you see what you can manage (only for those who are used to squat jumps).
4. Add a jump forward and back, or side to side, landing softly in a squat. Get it moving!
5. Try negative squats: start already low in the squat and pop up fast, spending more time in the bottom of the squat than the top.

Remember, you can split up your squats over the course of the day, do them throughuot your regular workout or try them as a time challenge (how quick can you bust out 200?). If you like, you can use my circuit below too!

My Workout (fondly named “Oh HAIIII Booty)

5 Squat Variations, 40 Reps each = Day Two KILLED!

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16 Day Killer Kixie Challenge! Day One: 160 Bad Ass Pushups

Starting out BIG! 160 pushups for day one is NOT going to be easy, but remember you can spread them out however you like.

'Bad Ass' is whatever it means to you! If pushups are new to you, stick to the basics and easier modifications. If you’re already rocking your pushups (even modified ones), today is the day to try different ones! If you start out strong and get tired, feel free to switch to easier modifications: this is high volume.

All reps and modifications count. See below for some ideas!

Beginner/Intermediate? See ideas & form tips here: Working Your Way To Perfect Pushups

Three Ways To Kick Day One’s Ass…

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Sandbag Get Up Challenge: 10 Minute AMRAP!

Challenge: As many reps of this move as you can manage in 10 minutes! Take breaks when needed, but don’t stop the timer! Make sure your form is spot on: you’d rather do less but have perfect form than do more half-assed. :)

My score (don’t compare): 52 with the sandbag. My first score? 30 with no sandbag. Come a long way!
Swap the sandbag for a dumbbell or plate if that’s all you have: grab it in both hands! You can also do this with just your body weight (beginners can use their hands to help them up and for balance).
If you are using light weight or no weight, but want a more intense challenge, add a jump at the end. 
This is total body and CRAZY for your core. Add this to the end of your cardio workout, or use it as a workout in and of itself. :)

Sandbag Get Up Challenge: 10 Minute AMRAP!

Challenge: As many reps of this move as you can manage in 10 minutes! Take breaks when needed, but don’t stop the timer! Make sure your form is spot on: you’d rather do less but have perfect form than do more half-assed. :)

My score (don’t compare): 52 with the sandbag. My first score? 30 with no sandbag. Come a long way!

Swap the sandbag for a dumbbell or plate if that’s all you have: grab it in both hands! You can also do this with just your body weight (beginners can use their hands to help them up and for balance).

If you are using light weight or no weight, but want a more intense challenge, add a jump at the end.

This is total body and CRAZY for your core. Add this to the end of your cardio workout, or use it as a workout in and of itself. :)

1000 Pushup Challenge! 1 Week, 1000 Pushups, ALL modifications count! 
Last year was a HUGE success. This year is no different! Hundreds have already started. If you don’t want to suck at pushups NEXT week, get them in this week! 10 will never feel as easy as it will by April 1st. 
Get IN on it! We start today! Details & tips here.
Facebook peeps: make sure you’re posting your progress! We’re already close to 2000 group pushups and only a few hours in!

1000 Pushup Challenge! 1 Week, 1000 Pushups, ALL modifications count!

Last year was a HUGE success. This year is no different! Hundreds have already started. If you don’t want to suck at pushups NEXT week, get them in this week! 10 will never feel as easy as it will by April 1st.

Get IN on it! We start today! Details & tips here.

Facebook peeps: make sure you’re posting your progress! We’re already close to 2000 group pushups and only a few hours in!

Crab Kicks

Cardio, legs, core

Crab kick are a fun cardio move that work your legs, core, shoulders and back. (those of you doing the ZCUT challenge might recognize it!). I adore this move! Feels like you’re doing the can-can. :)

HOW: In a table position, keep hands under shoulders and hips lifted as you jump switch legs and kick towards the ceiling. Beginners can modify it by marching (and not jumping) or by doing it elevated with hands on a chair or couch.

Core tight throughout, and add speed only after you’ve gotten the form down.

Try ‘em! :)

Goal: 50-100 split up however you like. :)

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As some of you know, the ZCut Power Cardio DVD is currently only available for shipping in the US. 

If you’ve been frustrated trying to get your own copy of the DVD in Canada or abroad, I found an online solution that might help you out! Testing it now with a friend, and so far so good (10 days shipping total). Would love your feedback if you’ve tried it out yourself! Click here to read more.

Don’t forget to join the 30 Day ZCut Power Cardio Series Challenge! We’re kicking things off with a Warriorz Tank Top Giveaway. We start February 1st, 2013, so there’s still time to join! Click here for info and invite your friends! 

Buy the DVD. 

Hardcore Holidays! Last Stocking Stuffer Challenge: 50 Get Ups

Posting late, but this is a great challenge to do on a busy, busy holiday crazy day!

I love get ups man. They’re hard, but can be modified for every level, and you can do them ANYWHERE. Highly functional, total body, great cardio and a fabulous ending for our challenge! Get them in today or tomorrow if you can! :)

How To Do Them

Beginners: Proper form is tough, so feel free to use your hands, a chair or a wall to assist you. At the very least, simply lie down and stand up. The more you use your core and legs, the harder it will be: adjust as necessary.

Basic Get Up

A. Start by lying on the floor, planting your low back on the ground. Hands by your sides (easier) or behind the head “prisoner” style (harder).

B. Keeping a flat back, chest up & core tight, sit up and simultaneously draw your knees in & up, preparing to stand. As you lift up, tuck one leg under the other, and plant your other heel firmly into the floor. Use your hands to assist you if needed.

C. Push through the heel of the planted foot to come up to standing. Keep your chest up, back flat and core engaged.

D. Reverse the motion, tucking one foot under the other and lowering slowly to the floor (don’t fall). Think about sinking straight down like an elevator, keeping your torso tall. Use your hands to support you if needed. Lie down and repeat switching sides for the planted foot.

Tip: Try to think about balancing a glass of water on your head as you lower and raise. This will help with your posture. :)

Alternatives

- Lie down and stand up. Protect your back by engaging the core and use a wall or chair to assist you if needed. Move as quickly as you can (best modification for those with injuries)

- Do it in bed or on pillows if your having trouble lowering without hurting your back. Keep proper form and try to land softly.

- Roll Ups. These are similar to a get up, but instead of a sit up, you rock up, using momentum (easier). Draw in your knees & rock up to standing, and add a jump at the end if you like. Take feet out wider than hips apart, and work to keep your back flat and chest up. Engage that core!

- Bad Ass? Add a burpee at the top, then reverse the motion!

Good luck with this one! It’s tough. Try 10 at a time, and go from there! Xo

Hardcore Holidays! Stocking Stuffer Challenge Day 12: 120 Pike Pops

Shoulders, core and cardio today! All you need is a bench or chair.

Remember: you can do these at whatever pace you like! Spread them out over the course of the day, stick them in a circuit with other moves, or do as many as you can for time.

How To Do It

  • Place hands on a bench or chair and keep a flat back as you bend over. Feet are together, and shoulders are directly over your hands.
  • Transfer your weight into the palms of your hands as you jump from the feet, lifting your hips as high as you can. This is ALL core: engage your abs and try to pull your rib cage to your thighs. Toes are pointed, and your head stays between your arms. 
  • Land softly, and repeat. Focus on height and form above speed, but once you have it ‘down’, go a bit faster.

Beginners: these are tough!Reduce range of motion to make this easier: don’t jump as high.

imageAlternative from the floor: Pike Pop Ups

A. Come to all fours with knees off the ground: weight is in your toes and palms, back is flat and eyes forward.

B. Jump your feet in slightly bringing your hips into the air and straightening the legs (like downward dog, but with hands under the shoulders). Think about adding booty height, and keep head between your hands (you should be able to see a few feet in front of you).

C. Repeat landing softly on your toes.

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Hardcore Holidays! Stocking Stuffer Challenge: 100 Dancing Crabs

Total body with emphasis on the core today! This is a challenging move that will work your whole body but requires a little concentration and balance. Move slowly to improve your form, then add speed as you’re more comfortable. Engage your core and glutes throughout. :)

Beginners: if needed, lower your hips or keep your butt on the floor or pillow, and alternate sides with the toe touch.

A. Come to a ‘table top’ position, on all fours, with belly facing the ceiling. Keep hands over your shoulders.

B. Distribute your weight evenly, as you lift your hips up towards the ceiling. Torso is parallel to the floor. Squeeze your glutes and engage your core to protect your back.

C. Transfer your weight to one foot as you kick the other leg up towards the ceiling. Try to keep your hips as lifted possible as you kick. With the opposite hand, reach up towards your toes.

D. Touch once, then replace your hand and heel to the ground. Repeat on the other side. This requires a lot of balance: move slowly to protect your joints, then add speed once you’ve mastered it.

Advanced? Try 50-100 Deadman Crabs instead! Very challenging, so pick a rep range that’s just outside of your comfort zone. 

Kill it!

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Hardcore Holidays! Stocking Stuffer Challenge (yay shoulders!). Day 9: Pike Presses!

Pike presses are a great way to train your shoulders using just your body weight. The key to a proper press is to keep your back in one straight line, head between your hands between your elbows (pretend you’re doing a handstand pushup). Think of the motion as straigh up and down instead of pushing away (and to the back) from the floor. Take hands out WIDE and only go as deep as you can with proper form. Legs can be straight or bent to make it easier; listen to your body and choose the positioning & modification that woks for you. 

Beginners: Reduce range of motion to make it easier (mini presses) or place hands on a very low surface (yoga blocks are great). Everyone else: Do them from the floor or with feet elevated. (Advanced? Single leg if you can!) 

Feeling bad ass? Add a burpee. :)

Details and instructions here

To see a video demo of MANY different modifications, check out BPM.TV’s Push & Shove Workout (with a shoutout to yours truly!). 

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Hardcore Holiday Challenge! Day 8 Stocking Stuffer: 50 Elevated Hip Bridges

Booty. Work.

Hip bridges are a fab exercise, a great way to strengthen your hamstrings and glutes. Placing your feet on an elevated surface makes this simple move VERY challenging. Make sure to engage the glutes, core and listen to your body: this may be too tough for some of you, but it’s perfectly fine to do them from the floor. You can also use a swiss ball, a roller, or any other piece of equipment that suits your fancy.:)

Because people of all levels are doing this challenge, I’ve added a ton of modifications for you to choose from. Pick the HARDEST modification you can handle, and do as many as you can.

Basic Bridges From The Floor

Many of you won’t be ready for elevated bridges, and that’s okay! Try them from the floor instead, with both feet or on one leg (25 per side). See photos below.

Tips: curl your tailbone under and contract through the core to really engage your glutes. Don’t worry about lifting up high: just work on really feeling the contraction. Shoulder blades stay on the floor & back is flat: don’t arch.

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Elevated Bridge Modifications

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Hardcore Holidays! Stocking Stuffer Challenge DAY 6: 150 Mountain Climbers

Core & cardio today! Go as quickly as you can to get the most out of this challenge. (tip: if you’re doing the burpee challenge as well, mix them up! Add 3 burpees to every 10 climbers, and add 45 to your total for the day).

(Right plus left equals 1 rep)

There are lots of ways to do climbers, but most people simply bring the knee into the chest (hard enough), keeping the foot off the floor and keep the movement slow and controlled. Knee, back to plank, knee, back to plank etc. 

If you’re more ADVANCED, try to think of mountain climbers as RUNNING on the floor. Hop each foot in and out (never return to a full plank), and tap the toe in each time (connecting with the floor). Knee, then switch. Knee then switch. As fast as you can.
This is MUCH more challenging and engages your quads in the movement big time. It MAY slow you down, but that’s okay! Work up to rocking them. :)
P.S - Booty down and EYES FORWARD! Lol, I know it’s tempting, but don’t look at your feet. You’ll curve your neck inwards and end up misaligning your shoulders and hands. Keep your eyes straight and shoulders directly over your hands.

Modifications

Easier: If you’re having a hard time from the floor, place your hands on an elevated surface like a sofa or bench. Keep your body in one straight line and hands under your shoulders (same form), as you draw your knees in to your chest one at a time. Try to hop/run to increase the intensity, and keep your eyes forward.

Harder: Connect your feet to the floor with each knee drive and jump/switch them back and forth instead of “running”. The closer your feet land to your hands, the harder this will be. (you can also opt for alternating froggers instead).

Advanced option: if you have very small leg weights, adding them to your ankles can make this move much more intense.

It’s also a FAB weekend to catch up on the other challenges! Click here to see the rest. :)

Hardcore Holidays! Stocking Stuffer Challenge Day 4: 120 FireDonkeys

I’m doing mine weighted (dumbbell behind the knee) and you can choose 120 per side OR total (60 per side). Protect your back by engaging your core, and focusing on the glutes. Drop to your opposite forearm to make it easier on your back, but try to keep hips/chest facing the floor.

Knee out to the side, then heel up to the back. That’s one rep. Here’s a handy breakdown if you need more deets!

G’luck! See the rest of the daily challenges here: Hardcore Holidays

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