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Plank, Push Up & Squat July Challenge

Posted by Tara Burner 38 comments


For July we are going to have a Plank, PushUp & Squat Challenge!
Ready to work your core, arms, glutes, hamstrings, quads?

*disclaimer*
don’t laugh…feel my pain when you notice how not wide my living room is and that I have to straddle Chico’s bed/toys/etc and literally have about 5ft of space to work in.

The month will challenge you to do a variety of plank poses

Here’s your basic plank done on your elbows

Straight arm plank

Side plank

Here’s video demonstrating regular basic plank pose

And, here alternating basic push ups with basic plank pose (followed by some arm work using MostFit suspension strap)

Push ups
Your basic wide grip push up

Diamond push ups (which I personally can’t stand, they bother my shoulders & neck when doing them)

Decline push ups (can be done using exercise ball, off a bench or couch)

Off the wall push ups

and squats
Regular squat

Sumo squat (your feet are approx. 3 ft apart and you come down to sitting position)

and ball squat (wall sit) – come into sitting position either against the wall or exercise ball against the wall and hold for as long as you can

What I’m wearing: I believe in most the pictures and video I’m wearing INKnBURN Camisole and Mondetta flare skirt.

There is one prize so far (possibly more coming)

One winner will win a 16-count mixed Larabar variety pack!

This month’s challenge is going to be a little less structured.
You’ll pick one… plank, push ups or squats each day.
You’ll do as many as you can at one time without stopping (plank pose-hold position as long as you can).
Each following time that you do the same exercise you will work at increasing the amount (or time).
Challenge is to make improvements in all three exercises over the month and to do them a minimum of 5 days a week.


Download your July calendar here (pdf file)
Then mark off what you do, etc. and at the end of the challenge, email me your calendars or just let me know how you improved.

You can also follow #plankpushupsquat on Twitter and/or tag @taraburner so you can stay accountable, or if you need motivation/inspiring/edging!

Ready to get started?
Comment below and then tweet I’m taking part in the #plankpushupsquat July Fitness Challenge with @taraburner

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38 Comments
Jun 24, 2012
1:01 am

You’re on!

Jun 24, 2012
1:01 am
#2 cassandra :

I’m in. :)
cass

Jun 24, 2012
1:02 am
#3 Mark :

You can count me in or is this for women only?

Jun 24, 2012
1:03 am

Hey Mark, nope it’s for GUYS too!!!! :)

Jun 24, 2012
1:13 am

I’m in :)

Jun 24, 2012
1:15 am
#6 Donna :

I’ll do it.

Jun 24, 2012
1:19 am
#7 Autumn Trace :

How do I sign up for the July Challenge ?

Jun 24, 2012
1:24 am

Autumn, you just download the calendar from the link in the post
http://www.taraburner.com/july.pdf and follow the directions in the post!

Jun 24, 2012
1:25 am
#9 Sam :

This sounds great! Im in!

Jun 24, 2012
1:42 am
#10 Anna :

I’m in!

Jun 24, 2012
1:47 am
#11 Michelle :

I’m in! Nice challenge! All things I need to work on.

Jun 24, 2012
1:47 am
#12 Glenneth :

I’m in!

Jun 24, 2012
1:51 am

I’m liking this challenge! I think I’ll join in!

Jun 24, 2012
2:09 am

I’m in!

Jun 24, 2012
2:15 am

Sounds like fun! Count me in!

Jun 24, 2012
2:17 am
#16 Christy :

I’m in too!!!

Jun 24, 2012
3:01 am
#17 Christine :

Count me in!

Jun 26, 2012
4:59 pm
#18 Casey :

I’m in. :-)

Jun 26, 2012
5:18 pm
#19 RunInBoise :

I am in. An I am glad you posted what you are wearing. I was actually gonna ask because it is cute.

Jun 26, 2012
5:38 pm
#20 Lori :

I’m doing this too!
:)

Jun 26, 2012
5:46 pm
#21 Anne :

I’m in. :)

Jun 26, 2012
6:12 pm

I’m in! :)

Jun 26, 2012
7:40 pm
#23 jen :

i’m in!!

Jun 26, 2012
7:51 pm
#24 kimert :

I’m in!

Jun 26, 2012
8:43 pm

Totally in! I love the flexibility that you’ve built into the challenge. It sounds so fun!!

Jun 27, 2012
12:01 am

I am SO in!

Jul 1, 2012
7:41 pm
#27 Lori :

I’m in!

Jul 2, 2012
2:46 am
#28 Jenann Gregory :

I’m in!

Jul 2, 2012
5:06 pm
#29 Jenn :

I’m challenging myself to 100 push-ups a day! I’m in!

Jul 2, 2012
7:42 pm
#30 Amanda N :

I forgot to comment but I’m in! I printed the calender and started last night :)

Trackbacks to this post. Thanks for the linkage.

Sorry, comments are closed.

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