It’s time to take on another fitness challenge. Join me for the Supermans, Squats, and Twists challenge! It’s gonna rock your core! Are you ready?
It’s been 29 days since I first announced and began the Burpees, Planks, and Push-Ups challenge. What started as a way to hold myself accountable and build some muscle in the new year quickly turned into a group effort of 60+ individuals. Every day we challenged ourselves to complete (what seemed at the time) a monumental task. And now here we are on the last day of the challenge. Here are some stats — in 29 days we’ve each completed:
- 520 burpees
- 26 minutes of planking
- 540 push-ups
Those numbers are all well and good, but what do they actually mean? To me, they mean dedication, sweat, and accomplishment. I started the challenge with 15 push-ups a day, sometimes 30 burpees a day, and zero planking. Now I can complete several nose-to-the-ground push-ups, I can burpee all day and all night, and while my planking is still subpar, at least I’m consistent. While I haven’t seen major body composition changes or weight loss like I was hoping, I have seen some changes which is encouraging. I plan on continuing with the burpees, planks, and push-ups while adding in other exercises as well.
Finally reaching a longtime goal: breaking the plane and nose-to-the-ground push-ups.
In the above photo you can see my progress. The photo on the left was taken on January 5. The photo on the right was taken on January 30. It’s not a drastic change but it’s change enough. I foolishly didn’t take measurements before I began but I plan to for this next challenge so even when the scale doesn’t move, I’ll be able to see a shift in inches and body composition. Which brings me to my next point…
I’ve been teasing the idea of a February challenge on social media for the last few days. If you felt like you missed out on the January challenge, now’s your chance to join in the fun. Are you ready to find out what this month’s challenge entails? Drumroll please…
photo credit: livestrong.com
I’m excited to introduce the Supermans, Squats, and Twists Challenge! Through the month of February we’ll be focusing on strengthening our backs, glutes and quads, and core — all key components to every day living but especially important for runners.
Why Supermans, Squats, and Twists?
I chose supermans, squats, and Russian twists for the February challenge because our lower backs and core are so important. With the amount of time humans spend sitting in most jobs, our backs and core tend to be overlooked and not quite as strong as they should be. By protecting our backs and core with strength, we can keep a lot of injuries at bay, particularly low back pain which plagues a staggering 31 million Americans at any given time.
Supermans
Supermans are a simple exercise that will focus a lot of strength work on the erector spinae, which are a set of muscles responsible for straightening and rotating the back. In addition, supermans will work your glutes and hamstrings, and even your shoulders. Supermans are a simple and effective exercise that more of us should be doing.
How to do them: begin by lying face down on a yoga mat or towel with arms out in front of you. Lift your arms, chest, and legs simultaneously. Hold this position for a second or two before relaxing.
Squats
Squats are another great exercise. You may already be doing squats so if you are keep up the good work! Squats are important to strengthen your legs, primarily your glutes, quads, and hips. Squats will not only improve your mobility and balance, they’ll also help you run faster and more efficiently.
How to do them: stand with feet slightly wider than your hips with toes and knees pointing forward. Raise your arms in front of you, parallel to the ground. Squat down like you would be sitting in a chair until your knees are bent at a 90˚ angle. Rise up and return to standing position.
Russian twists
Although the primary goal of Russian twists is to strengthen the core, like the superman exercises, Russian twists will strengthen your lower back as well. By strengthening the core and the lower back simultaneously you’ll see improved posture and decreased lower back pain.
How to do them: in a seated position, cross your ankles and lift your feet 2-3 inches from the floor. Lean back until you feel your abs engage so you’re in a V-position. Extend your arms in front of you and clasp your handsTwist to the right side, holding for a second or two. Return to the center and hold for another second or two, and then rotate to the left side, again holding for a second or two. Each side is one round.
Now that you know what exercises we’re doing, why we’re doing them, and how to do them, here are the details of the challenge.
Supermans, Squats, and Russian Twists Challenge
This challenge follows the February calendar. It begins on Thursday and ends on Wednesday. Sundays will always be rest days.
Week 1
Thursday — 30 supermans
Friday — 30 squats
Saturday — 30 Russian twists
Sunday — REST
Will it be easy? Nope. Worth it? Absolutely.
Week 2
Monday — 40 supermans
Tuesday — 40 squats
Wednesday — 40 Russian twists
Thursday — 50 supermans
Friday — 50 squats
Saturday — 50 Russian twists
Sunday — REST
Week 3
Monday — 60 supermans
Tuesday — 60 squats
Wednesday — 60 Russian twists
Thursday — 70 supermans
Friday — 70 squats
Saturday — 70 Russian twists
Sunday — REST
Everything you’ve ever wanted is on the other side of fear.
-George Addair
Week 4
Monday — 80 supermans
Tuesday — 80 squats
Wednesday — 80 Russian twists
Thursday — 90 supermans
Friday — 90 squats
Saturday — 90 Russian twists
Sunday — REST
Week 5
Monday — 100 supermans
Tuesday — 100 squats
Wednesday — 100 Russian twists
Remember, the goal is to challenge yourself, have fun, and be SAFE. If something hurts or doesn’t feel right STOP and make any necessary adjustments. Individuals with knee pain, lower back pain, or shoulder injuries may need to take these exercises extra slow.
You do not have to do all reps at the same time. If you can’t fit 80 supermans in at once, don’t sweat it. Always remember: do what you can with what you have.
If you’re interested in joining the Supermans, Squats, and Twists challenge, be sure to join the Facebook group and follow me on Instagram, Facebook, and Twitter.
(And don’t worry, I’ll repeat the January challenge again in a couple months for those of you who missed it!)
ARE YOU READY? Let’s have some fun!
xo
Let’s talk!
Have you ever done a fitness challenge?
Which exercise do you think will be the most challenging for you?
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65 Comments
I don’t know if I’ll be able to fully participate in the challenge but wow, what a great challenge! My glutes are shaking in anticipation…
🙂 I’m glad you’re joining! Do what you can and vary the exercises if something doesn’t feel right.
This challenge is gonna be easy-peasy in comparison to all those burpees (says the gal who has not YET started it LOL). Looking forward to February!
I know, right? That’s all I keep thinking — this challenge will be so easy! But it won’t be. We both know that. Hahah. 🙂
I beg to differ — I see a major change in your body — especially the hips, abs & thighs (not so much the upper body).
I was really surprised the day I did 100 squats (weighted) and wasn’t at all sore the next day. Now if it had been KB swings (hey, that’s a really great one for your next challenge, you can use DBs for them too), I’d have been sore for days. Every time I get back to swings from some time off I’m majorly sore. I do squats & lunges before almost every run, maybe that’s part of it.
The Iron Strength DVD has you doing lots of burpees. Oy!
Isn’t that so funny! KB swings don’t make me sore at all! It’s so crazy how different every body is and how these exercises affect us all so uniquely.
Thank you so much for noticing the changes! I honestly would have preferred to have seen the scale change but I know better than that. But even so, it’s hard to put in so much work only to not see the scale budge even a little bit!
Wow I like this one! I will certainly give it a try to participate. These moves are all part of my routine just not everyday!!
Excellent! Then this challenge should be relatively easy for you. 🙂 I’m so glad you’re joining!!
That’s a great combination of exercises – this challenge sounds fun!
You should join us! It’s fun cheering each other on through the challenge.
I’m not one for exercise…at all! But I may attempt this challenge. Thanks for the motivation.
You look great!!
Thank you so much!!
I’m not one for extra exercise either which is one of the reasons I’m making myself do them. 🙂 Stronger is better for running!
Thank you for picking a challenge that I can participate in! My injured shoulder was not up to push ups and burpees, but I’m in for squats, supermans (supermen?), and Russian twists!
Superwomen!! 🙂
Yay I’m glad you’re in!!
Love your challenges!!! I might go back and do the burpees one as I can’t do Russian twists right now (oblique injury). And I never got on board last month!
Yes! Definitely start with the burpee challenge. It’s a great workout!
Congrats on your super successful January challenge!
Count me in for the February challenge! I’ve been having some lower back issues on my runs and I can always use anything that strengthens my core. I’m excited to get started tomorrow!
Awesome, Kim! So excited you’re going to join in the fun!!
I’m headed to the gym right now to do my supermans and squats!! ha! You read my mind!
Haha, good timing! 🙂
Looks like fun! I definitely need to up my superman game
Hopefully it’s fun! I’m expecting to be sore in places I didn’t know existed. 😉
Wow!! That looks like such a fun challenge!!! I may have to take you up on joining in!!
I hope you do! It will be fun for sure.
I’ve never done a fitness challenge like this, but I’ve always wanted to try one! Sounds great, thanks for sharing!!
I hope you decide to join us!
What a great challenge! Seem completely doable for non-exerciser like me 😉
Totally doable. 🙂 You’ve got this!
this is great! Congrats. Seeing the total numbers at the end of the month is really motivating! what an accomplishment
Thank you! Seeing the numbers definitely makes it more exciting!
What a great challenge! Awesome job on your progress!
Thank you so much! It was hard work but totally worth it.
I see a lot of change in your pics – that’s amazing! I don’t think I can commit to all the reps, but I’ll add supermans, squats and twists to my routine.
Aw, thank you so much! You should totally commit to the reps. Do them in your office between clients. 😉
What a great routine. The core is the most important thing for me to be strong!
Same here. Super important!
Congratulations on your results! I know it feels good being able to see results after such dedication. Good luck to you on this next challenge!
It feels really good. I’m glad i at least took pics. Measurements would have been better. Thank you!!
I did a planks challenge this month and actually completed it with 100 kettlebell swings each day. I am also doing a wall push up challenge and like it. Do you think if I include a KB challenge with the Supermans, Squats, and Twists Challenge that it will be too much?
Depends on the exercises but it shouldn’t conflict. Feel it out and drop an exercise if it becomes too much.
POSTERIOR CHAIN!!! Lol. Love it. My squats are getting heavy this month, but I’ll jump in with some supermans 😉
Haha totally! 🙂
Yeah I hope you do!!!
The push-ups would definitely be the most challenging for me!!! My favorite challenge to date is the 1000 squat challenge 🙂
1,000!!! I need to step up my game!!!
What a fun challenge! In December I set a goal to do squats everyday and it was fun just holding myself accountable to that challenge. This seems like a great way to step things up!
Squats every day are tough! Great job!!
I’m glad I saw this post today because I am definitely up for this challenge! I haven’t done an official challenge before, but I am trying to run 1 or more miles a day for 365. So far so good. Thanks for the inspiration!
So glad you decided to join us! We’ll have fun and you will definitely accomplish your goal!
Sounds like the right challenge for me. I so need to get my ass moving… but seriously moving. I might just join you 😉
I hope you do! We have a fun group already. Can’t wait to see how everyone does!
Great challenge! Way to go inspiring people to move and be active regularly.
Thanks, Jill! We’re having fun 🙂
[…] supermans which I really suck at. HA. Interested in her challenge? Find more about it at her blog Running on Happy.Along with the supermans, I decided to also do this 10 minute HIIT that I plan on sticking with the […]
Your abs look great girl!!!
This looks like a really fun and attainable challenge. Love these moves.
Thanks!! It was hard work. Still working on it.
I love last month’s challenge! Thanks for hosting it and getting so many of us in on it!
I think superman’s will be the hardest. I did the 30 yesterday and to be honest I am not really sure i ever got anything off the ground !
That’s ok! Baby steps. I barely got off the ground too. We’re in it together!
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I obviously missed this great challenge. Your abs look fantastic, any plans to repeat it again, Rachel?
Thanks, Gabi! I’m thinking I might repeat a variation of it in September.
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