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** THE CHALLENGE **
Anyone can do this. It's a simple cardio workout that requires no equipment, a very small space, and only about 10-15 minutes a day to start!
PUSHUPS:
Find a spot on the floor (preferably carpeted). PHASE I: Get on your knees and do as many pushups as you can. Wait a couple minutes, then repeat three more times for 5 total attempts and record your counts. PHASE II: Get off your knees and do real pushups! Focus on keeping your back straight and your butt down (but your pelvis should never touch the floor). PHASE III: Put your feet on a chair or the couch and leave your hands on the ground to do inclined pushups.
**Work at your own pace. Don't rush into the next phase until you find the previous easy**
REVERSE CRUNCHES:
On that same floor space, flip onto your back and lock your fingers beneath a couch or some other heavy piece of furniture. Keeping your butt and shoulders on the floor and your legs perfectly straight, exhale sharply and try to throw your feet at the ceiling. If this proves too difficult, bend at the knees and bring them towards your chest. Again, as many as you can and repeat 5x. Record your counts each time.
BONUS - WALL SITS:
If you have time left, find a bare patch of wall as wide as your body. Pretend there is an invisible chair there. 90° bend at the knees, shoulders pressed firmly against the wall, hands straight out in front of you. Sounds easy, right? Heh. We'll see 😉. Hold as long as you can and record your time after you pick yourself up from the collapse at the end.
Do these simple exercise daily (take a day or 2 off per week) and try to outdo your previous record each time. Don't be afraid of the pain. If you're sore the next day, do it again and it'll relieve the soreness.
Wait until you record your time under "Calisthenics (heavy: eg. pushups)" and get to see how many calories you've burned in that short time (subtract your rest times between)!
Get strong! Lose fat! Eat more? You have options and the choice is yours!
Diet Calendar Entries for 02 October 2018:
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2950 kcal
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Fat: 113.98g | Prot: 166.94g | Carb: 295.06g.
Breakfast: Hunt's Perfect Squeeze Ketchup, Sunny Farms Jumbo Egg, Great Value Ground Beef 73/27, 85 Degrees Mangotale, Kroger Vitamin D Whole Milk. Lunch: Nature's Best Isopure Low Carb Dutch Chocolate, Borden Half & Half, Coffee (Brewed From Grounds), Now Sports Carbo Gain. Dinner: Mike's Hard Cranberry Lemonade, Niko Niko Calrose Rice, Pacific Natural Foods Cashew Carrot Ginger Soup, Chicken Thigh (Skin Not Eaten). Snacks/Other: Olly Restful Sleep Gummies, Vitafusion MultiVites Gummy Vitamins. more...
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2462 kcal
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Activities & Exercise:
Standing - 30 minutes, Sleeping - 6 hours, Driving - 15 minutes, Cooking - 15 minutes, Resting - 8 hours, Watching TV/Computer - 7 hours, Walking (moderate) - 3/mph - 15 minutes, Sitting - 15 minutes, Housework - 1 hour and 30 minutes. more...
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1 to 20 of 24
 Comments
I'd never even heard of reverse crunches before. :)
02 Oct 18 by member: FioLog
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:D The reverse crunches sounds like way too much hard work for me (and I'm not physically strong enough to do a single push up... out of the question anyway due to limited movement of right arm/pain)... but I shall give the wall-sits a go. :)
02 Oct 18 by member: FioLog
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a good variation on them is to lie down with arms stretched back(picture your standing with arms up but lying down) raise arms and legs towards ceiling at same time.
can add weight if required, I use a resistance band on my feet and a dumbbell in my hands
02 Oct 18 by member: keith george cooke
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you will hate the exercise but love the results hahahaha
02 Oct 18 by member: keith george cooke
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Russian twists are great for all fitness levels.
Get a medicine ball sit with knees bent and simply twist left to right, making sure the ball touches ground behind your hips on each rep.
Increase weight when required, lift feet off the ground to enter a world of pain
02 Oct 18 by member: keith george cooke
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Oh crikey... I thought I'd last for 30-40 seconds on the wall-sit... I lasted 15! Hahahaha! Yes, that is seconds... not minutes. Hahahaha. After a couple of seconds top of thighs was hurting... at 15 seconds it was agony. :)
02 Oct 18 by member: FioLog
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Wall sits are tuff.
My trainer loves to get me doing them in my 'rest' periods while everyone else hydrates.
Has been known to come stand on me while I'm doing em.... I love and hate him so much at the same time lmao
02 Oct 18 by member: keith george cooke
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I’ve been playing around with some of this. Plan to start again this week as I’m able. I find it is easier to do push-ups with knees on floor or shins on an exercise ball rather than normal pushups. I love the pulling sensation with the big ball. Can’t do as many in a set but can do more sets overall. :)
03 Oct 18 by member: peeperjj
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Fio, perhaps some of us could challenge each other. Say have a set amount of time and when we can do that we move to the next level. A challenge or something. Haven’t done a wall sit in awhile. I’d be at the bottom for sure lol. Not supposed to do core work at all right now but I think I’ll try some slowly this week and if it doesn’t hurt then will work up to doing more.
03 Oct 18 by member: peeperjj
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@peeperjj (or anyone else) I'll happily accept ant challenge invitation sent my way... whether it's suitable for me or not (at the moment I'm in one for losing weight... Im actually trying to gain a little... found 53kg an embarrasing low number for someone my height... Think the 700-800 calorie worth of marshmallows I had on top of all the food probably helped today. Hahaha). :D
03 Oct 18 by member: FioLog
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Was more then an awesome idea mate
I will try not to hyjack it ok...
03 Oct 18 by member: keith george cooke
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Haven't done HIIT in 3 years, but you've made me want to get off my office chair and do these right now. It'll have to wait till I get home though ... !
03 Oct 18 by member: Bob22
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Catch the HIIT fever hahahaha
03 Oct 18 by member: keith george cooke
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just seen this post this morning, thank you. I have to exercise at home and I'm never really sure what to do other than jumping jacks or push ups, this is going to be my workout for today!
03 Oct 18 by member: jessbe76
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I am doing them, with my "30 days fitness challenge" app,it is really challenging, I did 75 seconds of wall seat already , I am screaming at 40 second 😝
03 Oct 18 by member: Keilin_4
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03 Oct 18 by member: Keilin_4
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When I finish the wall sits my legs are shaking haha , I am doing it with my 10 lbs dumbbells next to my chest , my legs shake when it's legs day too, it's that ok??
03 Oct 18 by member: Keilin_4
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I did something similar but instead of wall-sits did "stand-ups" which are bending the knees and reach down to touch the floor, then stand up and reach up overhead. The alternate is good if you are not strong enough to do the wall-sit for very long, also works the arms a bit too.
03 Oct 18 by member: abbadabba
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Ok, I mean, I don't really like to exercise but I still do it, man! I feel so great when I finish my routine, my mood changes 🏋️♀️😊 😏
03 Oct 18 by member: Keilin_4
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03 Oct 18 by member: kaylinrenee
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