Stanthropical
De̸͍̺̺̓̾m̶̶̶ͫͫod̶̶̶ͩͩu̶̶̶ͧͧLaᴛ̶̶ⷮo̵̢̦̟͋̾̓r
90-day fitness challenge!
Monday (always complete within a four hour window (e.g. 0800 - 1200, 1200 - 1600, 1700 - 2100, etc) in order to facilitate proper amount of time for recovery):
Tuesday (complete at any time of the day):
Wednesday (always complete within a four hour window (e.g. 0800 - 1200, 1200 - 1600, 1700 - 2100, etc) in order to facilitate proper amount of time for recovery):
Thursday (complete at any time of the day):
Friday (always complete within a four hour window (e.g. 0800 - 1200, 1200 - 1600, 1700 - 2100, etc) in order to facilitate proper amount of time for recovery):
Saturday (complete at any time of the day):
Sunday: (you have two choices):
This is meant to be flexible and not competitive, but if you're looking to keep track of your progress, by all means keep a record. (We'd love to hear about your progress!)
The goal is to keep this up for 90 days (basically until the very end of the year) and who knows, you may adapt this as a regular routine!
Already have a workout routine? Try incorporating some of this challenge.
Proper squatting technique:
https://m.youtube.com/watch?v=otzWCWpuW-A
Proper push-ups:
Science of rest between sets:
Why squats aren't that beneficial for hamstrings:
Insight regarding rest days:
https://m.youtube.com/watch?v=yeTNDv-2oMY
As with any exercise, know your limits, know your max heart rate if necessary and don't expect results overnight if that's your goal. It takes over five weeks for your muscles, your brain and your body as a whole to get used to a new routine.
Don't forget to have fun!
Monday (always complete within a four hour window (e.g. 0800 - 1200, 1200 - 1600, 1700 - 2100, etc) in order to facilitate proper amount of time for recovery):
- Perform as many squats as you comfortably can
- Rest 60+ seconds
- Perform as many push-ups as you comfortably can
- Rest 60+ seconds
- Perform as many squats as you comfortably can
- Rest 60+ seconds
- Perform as many push-ups as you comfortably can
- Take a brisk walk for a few minutes, or if time permits 30 minutes.
- Add another set, or two, if you're able to.
Tuesday (complete at any time of the day):
- One full hour of brisk walking or jogging (don't worry about distance, just put in a whole hour)
- Add something else, like pull-ups or sit-ups, time-permitting.
Wednesday (always complete within a four hour window (e.g. 0800 - 1200, 1200 - 1600, 1700 - 2100, etc) in order to facilitate proper amount of time for recovery):
- Perform as many squats as you comfortably can
- Rest 60+ seconds
- Perform as many push-ups as you comfortably can
- Rest 60+ seconds
- Perform as many squats as you comfortably can
- Rest 60+ seconds
- Perform as many push-ups as you comfortably can
- Take a brisk walk for a few minutes, or if time permits 30+ minutes.
- Add another set, or two, if you're able to.
Thursday (complete at any time of the day):
- One full hour of brisk walking or jogging (don't worry about distance, just put in a whole hour)
- Add something else, like pull-ups or sit-ups, time-permitting.
Friday (always complete within a four hour window (e.g. 0800 - 1200, 1200 - 1600, 1700 - 2100, etc) in order to facilitate proper amount of time for recovery):
- Perform as many squats as you comfortably can
- Rest 60+ seconds
- Perform as many push-ups as you comfortably can
- Rest 60+ seconds
- Perform as many squats as you comfortably can
- Rest 60+ seconds
- Perform as many push-ups as you comfortably can
- Take a brisk walk for a few minutes, or if time permits 30+ minutes.
- Add another set, or two, if you're able to.
Saturday (complete at any time of the day):
- One full hour of brisk walking or jogging (don't worry about distance, just put in a whole hour)
- Add something else, like pull-ups or sit-ups, time-permitting.
Sunday: (you have two choices):
- Continue with the same pattern (your days of the week won't be the same, since a week has an odd number of days, so you'll have to either remember what you did the previous day or set a calendar reminder)
- Take day of rest, but do go for a walk / jog and resume the routine on Monday.
This is meant to be flexible and not competitive, but if you're looking to keep track of your progress, by all means keep a record. (We'd love to hear about your progress!)
The goal is to keep this up for 90 days (basically until the very end of the year) and who knows, you may adapt this as a regular routine!
Already have a workout routine? Try incorporating some of this challenge.
Proper squatting technique:
https://m.youtube.com/watch?v=otzWCWpuW-A
Proper push-ups:
Science of rest between sets:
Why squats aren't that beneficial for hamstrings:
Insight regarding rest days:
https://m.youtube.com/watch?v=yeTNDv-2oMY
As with any exercise, know your limits, know your max heart rate if necessary and don't expect results overnight if that's your goal. It takes over five weeks for your muscles, your brain and your body as a whole to get used to a new routine.
Don't forget to have fun!
