We all want strong arms and abs, don’t we? Join me for the June Strong Arms and Abs Challenge. It’s a challenging workout and you’ll see results in no time!
Happy Friday! As I mentioned in my last Runfession (way back in April!), I took a break from hosting monthly fitness challenges during the month of May. You didn’t think I’d leave ya hanging, did you? Well… guess what? I’m BACK! This month will be an amazing challenge and totally worth it so I hope you’ll read on and join me for my June fitness challenge!
Strong Arms and Abs Challenge
This month we’re focusing on strong arms and abs. If you’ve followed any of my other challenges, I’m changing the format this time around so make sure you pay attention. Through June we’ll be focusing on two exercises each day and instead of completing a certain amount of repetitions, we’ll be focusing on time.
On alternating days, we’re going to do push-ups and tricep dips, and then plank jacks and bicycle crunches. Sundays will always be rest days. Since these are to be done rapid-fire, there are no breaks between each exercise. You can take a 30-60 second rest between sets if need be. Complete three rounds of each set.
For example — Today is Friday and the workout reads: push-ups (30 seconds), tricep dips (30 seconds). That means you do push-ups for 30 seconds, tricep dips for 30 seconds, and rest for 30 seconds. Then you do the exercises back-to-back again for a total of three times.
Make sense? Great! Now let’s take a look at the exercises:
Push-Ups
Push-ups are a moving plank: they work the core and arms. They’re an easy no-equipment exercise and the variations are endless.
How to do them:
From high-plank position, lower your body toward the ground as low as you can safely go. Push your body back up to high-plank position. That’s one push-up.
Variation: If a standard push-up is too hard, you can do a wall push-up, an incline push-up (like on a step, for example), or you can do knee push-ups.
Tricep Dips
Tricep dips are very versatile and can be done virtually anywhere. You can do them on a chair, on a step, on a park bench, or even on the floor.
How to do them:
Beginning in a seated position, place your hands shoulder-width apart behind you on a chair or bench. Walk your legs in front of you and scoot your behind off the chair or bench. Slowly lower your body toward the floor and then straighten your arms.
Variation: If a tricep dip hurts your elbows or is otherwise too hard, don’t dip quite as low.
Plank Jacks
Planks jacks are a challenging and incredibly fun bodyweight exercise.
How to do them:
From high-plank position, you’ll jump your feet from center to just past shoulder-width apart (like a jumping jack). Keep your core engaged and maintain the integrity of the plank. Do not hike your butt into the air!
Variation: If a plank jack is too hard, you can alternate legs moving out. For example: right leg out, back to center, left leg out, back to center.
Bicycle Crunches
Bicycle crunches hurt so good!
How to do them:
Start by lying on your back. Place your hands behind your head and lift your right knee to your left elbow. Repeat on the opposite side. Remember: opposite elbows to knees.
Variation: If bicycle crunches aren’t for you, you can substitute with a jackknife.
Now that you know the exercises and how to complete the daily workouts, let’s take a look at our schedule!
Week 1
Friday — push-ups (30 seconds), tricep dips (30 seconds)
Saturday — plank jacks (30 seconds), bicycle crunches (30 seconds)
Sunday — REST
Week 2
Monday — push-ups (45 seconds), tricep dips (45 seconds)
Tuesday — plank jacks (45 seconds), bicycle crunches (45 seconds)
Wednesday — push-ups (60 seconds), tricep dips (60 seconds)
Thursday — plank jacks (30 seconds), bicycle crunches (30 seconds)
Friday — push-ups (30 seconds), tricep dips (30 seconds)
Saturday — plank jacks (45 seconds), bicycle crunches (45 seconds)
Sunday — REST
Week 3
Monday — push-ups (45 seconds), tricep dips (45 seconds)
Tuesday — plank jacks (60 seconds), bicycle crunches (60 seconds)
Wednesday — push-ups (60 seconds), tricep dips (60 seconds)
Thursday — plank jacks (30 seconds), bicycle crunches (30 seconds)
Friday — push-ups (30 seconds), tricep dips (30 seconds)
Saturday — plank jacks (45 seconds), bicycle crunches (45 seconds)
Sunday — REST
Week 4
Monday — push-ups (45 seconds), tricep dips (45 seconds)
Tuesday — plank jacks (60 seconds), bicycle crunches (60 seconds)
Wednesday — push-ups (60 seconds), tricep dips (60 seconds)
Thursday — plank jacks (30 seconds), bicycle crunches (30 seconds)
Friday — push-ups (30 seconds), tricep dips (30 seconds)
Saturday — plank jacks (45 seconds), bicycle crunches (45 seconds)
Sunday — REST
Week 5
Monday — push-ups (45 seconds), tricep dips (45 seconds)
Tuesday — plank jacks (60 seconds), bicycle crunches (60 seconds)
Wednesday — push-ups (60 seconds), tricep dips (60 seconds)
Thursday — plank jacks (30 seconds), bicycle crunches (30 seconds)
Friday — push-ups (30 seconds), tricep dips (30 seconds)
Saturday — plank jacks (45 seconds), bicycle crunches (45 seconds)
Join me on Facebook!
Remember, if something feels too hard or you can’t make the target time for each day, no worries. Be sure to bookmark this post so you can refer back to it throughout the month. And be sure to join me in the challenge group on Facebook for added accountability and fun!
If you do choose to participate in the June challenge, take selfies and tag me (@running_onhappy on Instagram and Twitter) using hashtags #NoExcuses and #RunningOnHappy for your chance to win an amazing surprise prize pack. The more you participate and tag, the greater your chances of winning!
Want to learn about the past challenges I’ve hosted? Check them out here:
- Burpees, Planks, Push-Ups
- Supermans, Squats, Twists
- Total Body Challenge
- Tricep Dips, Push-Ups, and Jump Squats
LET’S DO THIS!!!
xo
Let’s talk!
Which of the previous challenges has been your favorite?
What kind of challenge are you looking for in July?
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