Joining a fitness challenge group can be a lot of fun and a great motivator. Check out the benefits to burpees, planks, push-ups and exercise in general!
In case you haven’t heard by now, I’m hosting a really fun fitness challenge for the month of January. It’s called the Burpees, Planks, and Push-Ups challenge and you can learn more about it by clicking here. It’s perfect for resolutioners, goal setters, runners in their off-season, and pretty much anyone, anywhere. The exercises are easy to do and require no equipment.
Amazingly, what started as a quest to improve my own fitness and shake off some extra holiday weight has blossomed into a fantastic group of individuals working toward a common goal. We’ve got an amazing, active group on Facebook full of individuals and perfect strangers rooting each other on. We’re posting selfies and videos, and having a great time! The excitement and interaction in this group has far exceeded my expectations. I thought maybe a few people here and there would join me, but boy was I wrong. I’m ecstatic with the direction the group is heading and I can’t wait to participate in the next few weeks with this crew.
Since today’s topic for the Friday Five 2.0 is “Goals and Resolutions,” and you may be considering 2018 resolutions and fitness goals yourself, I thought I’d tell you all about the benefits of each challenge exercise plus why you should join me! But even if you don’t want to join me for the Burpees, Planks, and Push-Ups challenge, you should still do these exercises on your own. Here’s why:
Benefits of a Fitness Challenge Group
1. Benefits of Burpees
If you’ve done CrossFit (or know a CrossFitter), you’ve likely heard of burpees. But did you know they’re particularly beneficial for runners? The explosive nature of the burpee helps build muscles that are typically ignored by runners.
Burpees are a full body workout. They’re a strength training exercise that works almost your entire body (arms, chest, abs, glutes, quads, and hammies.) They’re mostly anaerobic which helps build strength and muscle mass. They also help you burn calories for a long period of time after you’ve completed them. Plus, burpees help burn fat!
Burpees are a great workout as they require no equipment and can be done virtually anywhere.
2. Benefits of Planking
I’m certain you’ve seen your fair share of planking on Instagram if nothing else. This isometric exercise is phenomenal for runners because it forces us to focus on muscles that we normally don’t think twice about. Pecs, delts, triceps, biceps, TFL, quads, abs, shins, abs — the list goes on! By incorporating the plank (and all the variations), you work a whole lot of muscles all at once. It’s an exercise you ought to be doing — runner or not!
3. Benefits of Push-Ups
The cousin of the plank, push-ups are another great exercise. Push-ups work similar muscles to the plank but focus more on arms and abs. They’re a good complement to burpees and planks, and again, use muscles that are often overlooked or forgotten about by runners.
4. Benefits of Exercise
As much as I want to ignore the fact that I almost always get a little soft during the holidays, I can’t hide from reality. While this holiday season was a little rougher for me in terms of fitness, I usually get a little careless with my food choices during this time of year. Burpees, planks, and push-ups will help me (and you!) shake any extra winter weight we may have added in recent weeks. They’re a good place to start and easy enough to do that working out won’t be intimidating.
Aside from firming up, toning, and slimming down, what are some other benefits of exercise? With regular exercise you’ll enjoy:
- increased energy levels
- better sleep
- improved concentration
- overall feeling of well-being
5. Benefits of a Challenge Group
Now that you know why I chose burpees, planks, and push-ups for the challenge, and why exercise is good for you, here’s why you should join a challenge group (even if it’s not mine):
There’s plenty of research to indicate the power of herd mentality. When you’re in a group reaching toward a common goal, you’re much more likely to succeed at that goal. When you share your own accomplishment or read someone else’s post about their success (or challenge) for the day, you’ll be more likely to try again and succeed at the next obstacle that comes your way. It’s groupthink at its finest. A challenge group will hold you accountable.
A challenge group will also help you cultivate new relationships with others you may not have otherwise ever known or interacted with. It allows you to grow and learn new things about yourself and others.
Challenge groups are FUN and positive places! Posting selfies, videos, and other encouraging thoughts will help you feel better and think better. In turn, it will help others, too. It’s a win-win situation!
I hope everyone is hunkered down safe and warm for the lovely weather we’ll be experiencing here in the eastern half of the United States this weekend. Don’t drive if you don’t have to, and when you get bored, get down and dirty with some burpees, planks, and push-ups!
Happy 2018!
xo
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76 Comments
I really should join this challenge, but Im not gonna lie- the burpees really intimidate me! Maybe Ill just on board this weekend when I will probably be stuck inside not running.
You should absolutely join us. Why do burpees intimidate you? They’re so much fun and such a great workout. Join!!
We actually only got about 4″, but I was out midday & the roads were really messy. There were plenty of plows & sanders out, I’m just not sure what they were doing!
I’ve belonged to gyms a few times. You always work out harder in a group! And man, if they weren’t so expensive, I’d have battle ropes at home. Although Gizmo would probably chew on them. But I freakin’ love those things!
Glad your challenge group is going so well.
Battle ropes are amazing. I’m joining a gym just so I can use them. 🙂
Fortunately, we have not been hit with unreasonable snow (yet), but we certainly have had the arctic cold. Oh, those burpees! OUCH! (or maybe it was the DOMS knocking on my door from the previous day’s lower-body workout?), but I was walking like a zombie last night. It felt good to do all of them, though…well, when I was done!
I think it was probably your previous days workout to blame for those DOMS! Glad you’re still hanging in there with the challenge!
I’m in the path in that we got about an inch of snow yesterday but we are having negative wind chills all day today and tomorrow. I’m actually even DNS’ing a 16 mile trail race tomorrow because of the dangerous cold! I’m wondering if they will cancel the race? I just can’t imagine that is safe… We even have a 2 hour delay today due to the cold temps, which I actually don’t even understand because it’s going to be colder at 11 (2 hr delay arrival for students) than it will be at 9! (normal student arrival time.)
Ack, yikes! Sounds like our ridiculous cold. And now of course the big thaw… did they end up cancelling the race?
No idea, I didn’t even check!
I was supposed to head home to CT yesterday but the storm has me stuck in Florida 3 more days! Im not to upset about it. Haha but I hope everyone is safe and warm back home in New England. A challange group is a great thing to join, I agree so many benefits.
I hope you made it home finally! At least you were stuck in a nice place. 🙂 But it was cold down there too, no?
I hate burpees. They are the devil.
I do love challenges though. I’m doing the ZOOMA Run Love challenge + the Faster Way group that I’m in. Oh, and the Ragnar 31 days of movement challenge. That’s probably enough for now LOL.
Nice challenges!
I love burpees. They’re the best. 🙂
Planks and push ups are staples in my workouts. So glad that your challenge group has helped you and so many others. I am all about the power of the group. Thanks for the link up
I do 15-20 pushups every day. But I need to add the other stuff especially now that I’m not running!
I think challenges are terrific. I’ve been trying to do the Lululemon 4080 with Strava but it’s so damn cold here that outside running is tough. I’ll definitely get 40K and will try for 80K when it warms up next week! I don’t do burpees. I’ve had issues with my back and they are not worth the risk to me. Love planks and push ups!
Aw, I’m sorry to hear burpees don’t work for you. Planks and pushups are great, too!
I tried doing a burpees challenge but then stopped because they got too hard. I had to increase a certain number each day and couldn’t keep up. Maybe I can just do 10 or so a day till they’re somewhat easier.
I honestly don’t think burpees ever get any easier. I do them all the time and they still suck. 😉
You should join us!!
The burpees are killing me and I can’t wait to see some progress! This is a fun challenge.
I’m so glad you’re doing it and having fun! It’s hilarious to see everyone dog on burpees so much. 🙂 I personally can’t stand planking!
I’ve done lots of planking and push ups but I’ve been avoiding burpees. They suck so much, but I’m sure that’s why they’re so good for you too!
Don’t avoid burpees. They’re SO good for you!
I totally love burpees and planks!! Push-ups not so much lol Leg day workouts are my favorite cardio lol
FINALLY! Someone else who loves burpees!!!! Can you believe these people, hating on burpees so much?! 😉
I love burpees and pushups — definitely not planks. They’re so hard for me!
LOL yes!!
I wish I had as much motivation as you!
We’re not getting snow but one heck of a cold front!
I have to stay motivated or else I’ll lose all motivation. 🙂 Did that make sense?
Hope you guys have warmed up!!
The challenge sounds so fun! Definitely need to try after i have baby 🙂
Yes, for sure! But make sure your core is ready to handle the stresses of core work.
Sorry, no burpees. I’ll do almost anything else, but if i”m doing a workout that calls for burpees, I skip those :-p Luckily I’m not on the east coast, but the pictures have been amazing. Family friends are trying to get to Orlando for marathon weekend, and it’s crazy!
What is this “I skip those” nonsense? Sounds like you NEED this challenge! 😉
I’m going to check our your challenge, i really like burpees! and I’m already doing a pushup challenge this month. Thanks!
Awesome! I hope you decide to join us!!
This sounds like a fun challenge and I’m glad you had such a good response. That helps with the accountability and motivation. I have such tendonitis on the tops of my hands and in the crooks of my elbows (likely from a lifetime of water skiing) that it is very difficult for me to do certain movements, planks and pushups being the worst. I need to find suitable replacement upper body exercises.
Aw, that stinks. Can you do weights at all?
I do love a good challenge – but you know I think burpees are evil! 😉
We got just about a foot of snow here and the winds are vicious so I’m learning to embrace my time at the gym.
Stay warm and thanks for the link-up!
Burpees are amazing. Everyone should love them as much as I do. 🙂
Hope you guys get the big thaw, too!
I’m hosting a Sugar Free Challenge group right now and having so much fun.
I can’t do most of these exercises due to an injury, but looks like an awesome challenge.
I was going to join your challenge until I realized I have so much sugar in the house it would be almost impossible. BUT, I’ve been tossing it and getting rid of it so I might be sugar free sooner rather than later.
Thanks Rachel. That’s awesome that you are slowly tossing the sugar.
I encouraged those in the group ahead of time to kind of do the same.. to go cold turkey is hard and usually leads to people giving up. Just taking that step is awesome!
I strongly dislike burpees! However, it’s usually those workouts/exercises that you dislike that you need the most! I really should do this challenge!
Yes, exactly. For me it’s planking. I really don’t like planks but I really do need to strengthen my core.
This sounds like a great challenge!
Everyone’s working so hard!
Burpees are definitely a full body workout!! I love the idea of joining challenge groups for all of the reasons for sure!! The accountability is just huge!
Happy Friday!!
The accountability is great, that’s for sure. I hope you decide to join us!
I did a burpee challenge last year and thought I would die… they definately are a full body workout!
Haha! But you didn’t! And that just means you should join another one. 🙂
You got some serious air there, my friend! I need to add burpees to my routine! There is such great benefit in working with a group.
I don’t mess around with burpees. I need to clear at least 5 inches.
Just kidding. 🙂 But the jump is kinda the funnest part of the whole thing, right?
The right group can make all of the difference in the world! Good luck with your challenge.
Thanks!
I love challenge groups – but I am not a fan of burpees! Haha! We did six one minute rounds of burpees in my last GRIT class. I know they are good for us, but man they are the hardest exercise for me to stick with. I’m going to check out your group anyway 😉
One minute rounds — that’s no joke! In our group you can break them up however you need to. I do mine in groups of tens, for example. Other people do them all at once.
Burpees, push-ups and plans are the there most effective workout moves in my opinion! And as a fitness coach who hosts challenge groups monthly, you don’t have to tell me how awesome they are! enjoy the challenge!
I agree, they are very effective and quite challenging. We’re having lots of fun!
I used to hate burpees and would skip Crossfit workouts that had them in them lol. But I’ve done so many now that they don’t bother me anymore.
Burpees will always be tough for me but I do enjoy them. They’re a great challenge and a wonderful full body workout.
I’m terrible with challenges but I’m going to try. The last plank challenge I did I made it like 21 days 🙂 so, there’s hope 🙂
I’m in Europe so there’s no bomb cyclone here. in fact it’s kind of mild! I bought a new windproof/ rainproof jacket last weekend and I haven’t been able to use it yet! I feel bad for you guys!
at the moment I’m really enjoying spin class for my cardio. I’m not a huge fan of cardio machines and such – I feel like they make me lazy. Running is my cardio love, but spinning the last few months has been so great.
I’ve seen your “weather.” You guys are getting off easy!
Running is my cardio love as well. Unfortunately I’m sidelined so I’ve been on the bike for a few weeks now. It’s okay but it’s definitely not the same as running!
I’m so glad you’re sticking with the challenge!!
I would so join your challenge but I’m doing the Strava/Lulu challenge and I really can only focus on one challenge at a time! I so need some upper body stuff tho.
I’m going to see how this goes for the next several days and then possibly consider hosting another one. I’ll keep you posted. But you could always start this one when you’re done with the Lulu challenge!
Yay! All of these exercises are awesome! Burpees definitely aren’t my favorite, but they’re good for me! 😛
Burpees don’t suck. 😉
I love doing fitness challenges! The groups are so great for accountability!!!
The energy is really contagious. It’s been a wonderful group so far!
I agree, there’s most certainly strength in numbers. I find it extra motivating to complete a fitness challenge when I know that others are also working towards the same or a similar goal.
Same here! It’s much more fun, too.
I am horrible at push-ups! Burpees — I can get on board with that!
Baby steps! Each time you do a pushup just increase by one. You’ll be better at them in no time!
I think fitness group challenges are great and if it werent for my big race coming up I would have participated in the planks, burpes pushup challnge….after naples I will probably do it!
Great! I hope you do!
My favorite is running but I really need to mix it up with this year with new workouts.
My fave is running as well. It’s good to mix it up, though, for sure.
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