‘Nothing worth having comes easy’ – Theodore Roosevelt.
Let’s make it a November to remember. Commit to finish 2019 strong & in the best shape of your life.
Here is the 30 Day Push-up & Plank Challenge
My goal with this challenge is to push myself past my limits to change the shape and strength of my body.
The plank is most commonly known as an abdominal exercise and the push-up is known to strengthen the chest and shoulders.
However, the plank works more than your core, it tests your arm strength and lower body stamina.
The push-up uses muscles from head to toe (shoulders, arms, core, glutes, quads, back) not just the upper body.
The combination of these two efficient exercises allows you to challenge your entire body in the least amount of time.
Do these two exercises for 30 days and watch your body get stronger.
All you need is a timer on your phone for the plank & all the will power you can muster.
The correct form for a standard Push-up is to position your hands flat on the ground slightly wider than your shoulder-width apart. As you bend your elbows and lower toward the ground, your elbows should be about 45 degree angle to your body or an angle that’s most comfortable for you.
Keep your core engaged and your back flat.
For the Modified Push-up – your form is equally important.
This is a CHALLENGE, which means it is meant to push you out of your comfort zone, so attempt doing the regular push up and only switch to or interchange with the modified as the need arises (most likely as the number gets higher)
Remember if it doesn’t challenge you, it doesn’t change you.
The correct form for a proper plank means keeping your core tight, and your hips lifted (no bums in the air or dips in your lower back). For stability, your feet and elbows should be be shoulder-width apart and keep your spine in a neutral position.
And please don’t hold hold your breath, it’s OK to breathe while you hold the plank
To see your progression, you should record yourself for both the Push-up & Plank on the following days: Day 1 | Day 8 | Day 16| Day 25 | Day 30.
If you want to record yourself everyday during the challenge, please feel free to do so.
Follow me on Instagram @slimmerssanctuary and let’s motivate each other to get this.
Decide| Commit| Succeed.
Let’s do this.
We are getting into the best shape of our lives. Can I get an Amen!😀
See you on the fit side of ife