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- - - - - - - -Exercise:-------------My Results-----Your Goal- Standard Pushups---------42-----------25 - 35 Pullups-----------------11-----------5 - 15 Bench Dips--------------40-----------25 - 35 Close Hand Pullups-------10-----------5 - 17 Diamond Pushups----------23-----------10 - 20 Ab Crunches--------------76-----------50 - 80 *Core Test Pushups-------15--------------? *Prison Squats-----------28-----------20 - 40 *Abs Planche------------1:55-------------? Wall Sit----------------1:30-------------? *Standing Calve Raisers----83----------50 - 100 Decline Pushups-----------45-----------20 - 40
*How to perform these exercises: Core Test Pushup: Get in pushup position but place hands higher up laterally to your forehead. Your back should be straight, if at anytime it bends that rep doesnt count. Prison Squats: Cross your fingers behind your head, squat all the way down to two inches off the ground while making sure that your torso is not leaning forward, go back up and repeat. Abs Planche: Place your feet on a raised platform, get into the position of a pushup but instead place your forearms on the ground in a praying position, hold as long as possible without sagging or arching back. Standing Calve Raisers: Stand naturally with hands by your side, using only your calves rise to a tiptoe position on both feet, when you are there lower yourself until you nearly touch the ground and instantly rise back up, repeat.
This challenge will let you see where you are at fitness wise, you can even use it as a routine for a while. Body parts targeted: Chest, Triceps, Shoulders, Biceps, Lats, Traps, Lower Abs, Lower Back, Forearms, Full legs, and Core.
If you do the challenge post your results here.
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