Tricep Dips, Push-ups, and Jump Squats 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?

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?

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 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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