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Tricep Dips, Push-ups, and Jump Squats Challenge

March 28, 2018

Join me and get fit this month with the Tricep Dips, Push-Ups, and Jump Squats challenge! It will be fun and challenging. Are you game?

Tricep Dips, Push-Ups, and Jump Squats Challenge | Running on Happy

It’s that time once again! Time to unveil next month’s challenge! I need to come clean first. I wasn’t planning on hosting more than one challenge this year. And honestly, the original Burpees challenge was just to hold myself accountable. It turns out, though, that these monthly challenges are really keeping me and countless others in shape. I’m rather enjoying it. So while these FREE monthly challenges are somewhat labor-intensive, they’re well worth it. I think I’ll keep them going through all of 2018. Will you join me?

It’s no secret that a lot of people hem and haw and kvetch and complain about burpees. But it seems I’ve converted more than a few people into my burpee-loving ways — which frankly makes my heart sing. Because burpees are amazing! But as much as I love them, I know there are others that do not. So to that end, challenge-takers have a choice to make: jump squats or burpees?

Tricep Dips, Push-ups, and Jump Squats Challenge

This month we are focusing on tricep dips, push-ups, and either jump squats OR burpees. We’ll follow the same format as the Burpees, Planks, and Push-Ups Challenge. One exercise per day, rest days on Sundays, starting at 30 and ending with 100.

Tricep Dips

Tricep dips are fairly versatile. 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.

Push-Ups

If you’re new to the monthly challenges, I like to incorporate push-ups because they work the core, arms, and they’re an easy no-equipment exercise. The variations are endless, too.

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.

Jump Squats OR Burpees

This it the fun part — you can choose to do jump squats OR burpees. For those that don’t love burpees as much as I do, the jump squat is a better option. Keep in mind if you do a burpee, you get the added benefit of a full body workout including the jump squat.

How to do jump squats:

Stand with feet shoulder-width apart, toes pointing straight ahead. Lower into a squat and then explosively jump up. Maintain an even tempo for the entire set.

Variation: If repeating jump squats are too difficult, slow the tempo down by taking a 10 second break between each jump.

How to do burpees:

From a standing position, squat down, put your hands on the ground in front of you, and jump your legs back so you’re in a high-plank position. From there, do a push-up, then jump your feet back in toward your hands, and jump up. That’s one burpee.

Variation: If this is too hard, you can skip the push-up. Simply jump your legs out to high-plank position and then jump them back in toward your hands.

Ready to see the challenge?

Join me and get fit this month with the Tricep Dips, Push-Ups, and Jump Squats challenge! It will be fun and challenging. Are you game?

Week 1

Sunday — REST

Monday — 30 tricep dips

Tuesday — 30 push-ups

Wednesday — 30 squat jumps OR burpees

Thursday — 40 tricep dips

Friday — 40 push-ups

Saturday — 40 squat jumps OR burpees

Sunday — REST

Week 2

Monday — 50 tricep dips

Tuesday — 50 push-ups

Wednesday — 50 squat jumps OR burpees

Thursday — 60 tricep dips

Friday — 60 push-ups

Saturday — 60 squat jumps OR burpees

Sunday — REST

Week 3

Monday — 70 tricep dips

Tuesday — 70 push-ups

Wednesday — 70 squat jumps OR burpees

Thursday — 80 tricep dips

Friday — 80 push-ups

Saturday — 80 squat jumps OR burpees

Sunday — REST

Week 4

Monday — 90 tricep dips

Tuesday — 90 push-ups

Wednesday — 90 squat jumps OR burpees

Thursday — 100 tricep dips

Friday — 100 push-ups

Saturday — 100 squat jumps OR burpees

Sunday — REST

Monday — ***bonus round*** 30 of each exercise!



Join @running_onhappy for the April #fitness challenge! Are you game? #NoExcuses #triceps #biceps #squats
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Join me on Facebook!

Remember, if something feels too hard or you can’t make the targeted numbers for each day, no sweat. You don’t have to do the entire amount of each exercise in one go. You can split it up through the day if that’s easier. Be sure to bookmark this post so you can refer back to it throughout the month. Better yet, join me in the challenge group on Facebook for added accountability and fun!

If you do choose to participate in the April 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!

This challenge officially begins Sunday 4/1 and ends on Monday 4/30.

Want to learn about the past challenges I’ve hosted? Check them out here:

  • Burpees, Planks, Push-Ups
  • Supermans, Squats, Twists 
  • Total Body Challenge

LET’S DO THIS!!!

xo

Let’s talk!

Have you joined any of the past challenges?

Which exercise are you most looking forward to this month?

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46 Comments


angela @ happy fit mama
March 28, 2018 at 5:09 am
Reply

You know what’s funny? As soon as I read tricep dips, I could feel the burn. Hahaha!



    Rachel
    March 28, 2018 at 7:03 am
    Reply

    Hahaha! It’ll be a good burn, though. 🙂 My triceps need it so bad…

Zenaida Arroyo
March 28, 2018 at 5:54 am
Reply

Thank you for doing this! I don’t know if I will sign up as I have not kept up with the last two. But I will print the copy so I can do on my own.



    Rachel
    March 28, 2018 at 7:04 am
    Reply

    Don’t even worry about it! You should definitely join. 🙂 It’s fun!

Annmarie
March 28, 2018 at 7:13 am
Reply

I LOVE pushups! I cannot WAIT to get back to working out!



    Rachel
    March 28, 2018 at 7:34 am
    Reply

    I bet you’re so ready to get back to normalcy!

Wendy
March 28, 2018 at 7:55 am
Reply

I struggled to keep up with the last challenge, but I did learn one thing and that is the benefit of those burpees! I had fun (if you can call it that) incorporating them in my running intervals. I’m going to keep doing that.



    Rachel
    March 28, 2018 at 6:36 pm
    Reply

    I’m so glad you’re a believer!! I wouldn’t steer you wrong, I promise!

Wendy
March 28, 2018 at 7:55 am
Reply

I struggled to keep up with the last challenge, but I did learn one thing and that is the benefit of those burpees! I had fun (if you can call it that) incorporating them in my running intervals. I’m going to keep doing that.



Elysia
March 28, 2018 at 8:08 am
Reply

This looks like an awesome workout! I’ll definitely have to give this one a try to switch up my current workout routine 🙂 Thanks for sharing!



    Rachel
    March 28, 2018 at 6:37 pm
    Reply

    I hope you join! It will be lots of fun.

Debbie
March 28, 2018 at 8:41 am
Reply

What? No burpees? (thank goodness) Though I see you couldn’t help but put them in there as an option. I’m still a Maybe (as always). My shoulder is much better but don’t think it’s up to dips or pushups. (always an excuse 🙂 )



    Rachel
    March 28, 2018 at 6:37 pm
    Reply

    Haha! Always an excuse, Debbie!!!

Laura @ This Runner's Recipes
March 28, 2018 at 9:06 am
Reply

I can feel the burn just thinking about those jump squats! I have been adding them into my strength training recently and they are effective!



    Rachel
    March 28, 2018 at 6:37 pm
    Reply

    Yeah jump squats are no joke!

patrick@looneyforfood.com
March 28, 2018 at 9:08 am
Reply

You have such good challenges! I would go with burpees, I love them as well! Although I like jump squats as well!



    Rachel
    March 28, 2018 at 6:38 pm
    Reply

    You could always do both… just sayin… ?

Stephanie
March 28, 2018 at 9:15 am
Reply

That is quite the challenge!!! I would have to go with jump squats 🙂



    Rachel
    March 28, 2018 at 6:38 pm
    Reply

    Jump squats aren’t easy, that’s for sure!

Samantha
March 28, 2018 at 9:54 am
Reply

Oh just the title of this post makes my thighs hurt 😉 Lol! I do love some good jump squats though!



    Rachel
    March 28, 2018 at 6:38 pm
    Reply

    Haha! It will be an effective workout, no doubt about that. ?

Katie Uhran
March 28, 2018 at 9:59 am
Reply

I LOVE THIS!!! And I love all of these moves because I do them all the time. They are simple, effective, and you can do them anywhere!



    Rachel
    March 28, 2018 at 6:39 pm
    Reply

    YES!!! Finally someone on my side. ??

Kimberly
March 28, 2018 at 10:41 am
Reply

I’m already loving this challenge! I’m committed to doing more strength training this training cycle and this fits in perfectly!



    Rachel
    March 28, 2018 at 6:39 pm
    Reply

    Fantastic! I’m so glad you’re joining again!!

Rebecca
March 28, 2018 at 10:49 am
Reply

this looks like a great workout! I love doing tricep dips. they kill in no time!



    Rachel
    March 28, 2018 at 6:40 pm
    Reply

    Tricep dips are one exercise I don’t do consistently. I’ll feel the burn rather quickly!

GiGi
March 28, 2018 at 12:43 pm
Reply

I love burping… but I do not love burpees – thus, I will NOT do them! hahahahah! I will do any other exercise except those LMFAO



    Rachel
    March 28, 2018 at 6:40 pm
    Reply

    Haha! Jump squats are yours, girl. ?

Virjinia
March 28, 2018 at 12:44 pm
Reply

That’s a pretty neat challenge! It took something like this a long time ago to start seeing muscle definition. Now I keep at it and I LOVE arm days!



    Rachel
    March 28, 2018 at 6:40 pm
    Reply

    That’s fantastic! Keep up the good work!

Abbey Sharp
March 28, 2018 at 1:17 pm
Reply

Once the baby’s out, I plan on doing this challenge! Thanks for sharing 🙂



    Rachel
    March 28, 2018 at 6:41 pm
    Reply

    Excellent! Your baby will be here in no time!

Kathryn @ Dancing to Running
March 28, 2018 at 6:25 pm
Reply

I’m tired just reading through the exercises for this challenge. Phew!



    Rachel
    March 28, 2018 at 6:41 pm
    Reply

    Haha! They’re fun. You should join. ?

Lisa @ Mile by Mile
March 28, 2018 at 7:31 pm
Reply

This looks like another great challenge! Im already so sore from my new phase of strength training, I don’t think I can add anything else in!



Kimberly Hatting
March 28, 2018 at 9:52 pm
Reply

Well, you probably know I’m in (again). I wound not consider myself a burpee – loving guru…but I definitely hate them a lot less 🙂



Jessica Levinson
March 28, 2018 at 10:49 pm
Reply

Another great challenge! Now to decide…squat jumps or burpees???



Judy @ Chocolaterunsjudy
March 29, 2018 at 2:57 pm
Reply

I have to be very careful with triceps dips. I’ve had tendinitis in both elbows in the past — badly. I haven’t had much problems in years, but a few years back I had a flare out of the blue. My body likes to do stuff like that!

So no, again, I’m going to bow out. But I will keep doing a strength training routine. 🙂



Angela Cardamone @marathonsandmotivation.com
March 29, 2018 at 5:59 pm
Reply

This sounds like a great challenge! It is perfect for me to as I will be a able to do it anywhere while traveling!!



jill conyers
March 30, 2018 at 5:54 am
Reply

I love push ups. Another awesome challenge. Jump squats? That’s a love hate relationship.



Janelle @ Run With No Regrets
March 30, 2018 at 7:15 am
Reply

I LOVE that you will be doing these challenges all year! Once I get this marathon training out of the way, I look forward to joining in the fun in May!



Rite Aid Cleveland Half Marathon Training Recap - Week 2 - KookyRunner
April 1, 2018 at 3:43 pm
Reply

[…] glad that I stuck with it! I’ll be joining Rachel and a bunch of other ladies for the Tricep Dips, Push-Ups and Jump Squats Challenge for April! These challenges work in perfectly with my goal to do more strength training […]



Make the Most of Your Impromptu Beach Vacation - Running on Happy
April 4, 2018 at 5:01 am
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[…] think twice about leaving Cleveland and while I maintained my workouts through the Total Body and Tricep Dips and Push-Ups challenges, as much as I “wanted” to run and exercise, I only logged one mile of family […]



Rite Aid Cleveland Half Marathon Training Recap – Week 3
April 8, 2018 at 1:55 pm
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[…] This was an unexpected rest day. The weather was so yucky outside and I was pretty beat from work so I just decided to rest, but I still did 30 push-ups for Rachel’s challenge. […]



Rite Aid Cleveland Half Marathon Training Recap – Week 3 – Healthy Living Blog
April 8, 2018 at 7:46 pm
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[…] This was an unexpected rest day. The weather was so yucky outside and I was pretty beat from work so I just decided to rest, but I still did 30 push-ups for Rachel’s challenge. […]



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