Workout Challenge of the Month

Conditioning Pushup

Martial Arts is not just about sequences and movements, its also about challenging yourself and conditioning your body to perform at its best. Our workout challenge of the month aims to get you to the top of your game.

Each month we challenge ourselves to push through our limits, away from the Training Academy. Being in a close knit Martial Arts family enables us to share camaraderie and  joy as we share stories on our efforts and use each others success or challenges to learn and push harder. Capoeira is more than just attending a fitness class a couple of times a week, it becomes your lifestyle, and these little goals help us every step of the way.

The idea is to start off small, little increments that we then progress from the following day, pushing ourselves harder. For the extremists among us, start off as strong as the rest of us hope to be, and work your way up from there. The requirement asks for 50? Do 75. Need to finish 100 by the end of the month, then double that!  For the rest of us, each day is a new opportunity to push ourselves further than the day before, so dig deep, feel the burn, make it your addiction, and get stronger in the process.

The joy of doing this together as a team on a daily basis (in the comfort of our own home), is that you start sharing your experiences with your friends, who are doing the exact same thing; that is the foundation of a lifetime relationships.

Monthly Challenges

The monthly challenges for the following month will be added towards the end of the current month, so check in to make sure you’re on track, and ready for the next month.

Don’t forget – while these monthly challenges should be done on a daily basis, be sure to give yourself a rest day or else you’ll suffer Rest to prevent fatigue ad injury. Your muscle do need to recover, so pace yourself. 

May 2020: 200 Squats

Everything always starts off easy with this exercise but then suddenly that brick wall hits and the muscle starts to grow. Its that strength you want that’ll make the greatest impact. Be sure to keep your back straight, what your knees, and go for broke!

  • Requirement: 200 consecutive squats by the end of the month
  • Guide:  How to do the Perfect Squat with Calisthenic Movement
  • Routine: Start off with 20 in one go if you can, then try some more later in the day. Increment by 20 each day to reach 200 in total within two weeks, then reduce the amount of time it takes to complete the full set

April 2020: Plank for 1 Minute 10 Times in a Row

The joy of this exercise is that it can be done practically anywhere that has a flat surface, and is not limited to the standard plank that became the internet sensation a while back. Lots of progressions as well, from walking backwards your feet backwards to lifting your legs up.

  • Requirement: 10 planks 30 seconds apart, for 1 minute at a time, by the end of the month
  • Guide:  How to do the Perfect Plank with Calisthenic Movement
  • Routine: Start off with 1 in one go if you can, then try 1 more later in the day. Increment by 1 each day to reach 10 in total within two weeks, then reduce the interval time down to 15 seconds, or extend the plank from 1 minute to 1.5 minutes

March 2020: 100 Dips

Use a secured pole if you have one, or place two tables next to each other (bit of a mission). The best option is to use two chairs, but be sure not to use the top of the back-rest, as the possibly of destabilisation is high, with injury quickly following after.

  • Requirement: 100 consecutive dips by the end of the month
  • Guide:  How to do the Perfect Dip with Calisthenic Movement
  • Routine: Start off with 10 in one go if you can, then try some more later in the day. Increment by 10 each day to reach 100 in total within two weeks, then reduce the amount of time it takes to complete the full set

February 2020: 50 Hollow Body Holds

Close to a sit up, but a lot more effective and it reduces injury to the spine because it is more static, reducing the load on your back. It comes with 3 progressions and works upper and lower abs, giving you the ability to work out according to your level. Raise your chest and shoulders of the ground, extend your spine, and hold.

  • Requirement: 50 consecutive hollow body holds by the end of the month, held for 10 seconds at a time
  • Guide:  How to do the Hollow Body Hold with Calisthenic Movement
  • Routine: Start off with 5 in one go, hold for 10 seconds if you can, then try some more later in the day. Increment by 5 each day to reach 50 in total within two weeks. Extend the time by 5 or 10 seconds if you can push further

January 2020: 100 Daily Push Ups

Plenty of ways to do a push up, just make sure that your way counts. Looking for guidance or instruction? Have a look at some tips, or have a chat with us to get hands on instruction.

  • Requirement: 100 consecutive push ups by the end of the month
  • Guide: The 100 a day push up challenge with Calisthenic Movement
  • Routine: Start off with 10 in one go if you can, then try some more later in the day. Increment by 10 each day to reach 100 in total within two weeks, then reduce the amount of time it takes to complete the full set
Share on facebook
Facebook
Share on whatsapp
WhatsApp
Share on twitter
Twitter
Share on linkedin
LinkedIn
Share on pinterest
Pinterest

Related Posts