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![]() ![]() The holidays are almost upon us. And, you know what that means: overeating. Weigh-gain. SO this final challenge for 2015 is all about keeping those holiday pounds off. NB: these workouts won't last all day... so you'll have plenty of time to enjoy the festivities. The challenge? Day 1: Planks + Burpees Planks: As many rounds as you can knock off in: -5 minutes (beginners) -10 minutes (intermediates), or -30 minutes (Core-asaurus Rex) Burpees: -50 (beginners) -100 (intermediate) - or 200 repetitions (fitness superheros) Day 2: Push-ups + Jumping jacks - 50 of each (beginners) - 100 of each - 250 of each (intermediate) - or 500 reps of each (people with way too much free time ![]() Day 3: Hip Thrusts (or glute bridges) + Side planks Hip Thrusts: - 50 - 100 - 250 Side Planks: As many rounds as you can knock off in: -5 minutes (beginners) -10 minutes (intermediates), or -30 minutes (Core-asaurus Rex) Day 4: Mountain Climbers (or Planks: Knee to elbow). As many rounds as you can knock off in: -5 minutes (beginners) -10 minutes (intermediates), or -30 minutes (Core-asaurus Rex) Day 5: Squat Holds (or Wall sits) 10 sets of -20 -30 -or 60 seconds Day 6: Goblet Carry (or farmer's walk or similar lift) 10 sets of -20 -30 -or 60 seconds Day 7: Burpees + Planks with rear leg lift. Planks: As many rounds as you can knock off in: -5 minutes (beginners) -10 minutes (intermediates), or -30 minutes (Core-asaurus Rex) Burpees: -50 (beginners) -100 (intermediate) - or 200 repetitions (fitness superheros) Day 8: Pike Push-ups (or Handstand Push-up, or Overhead Press, orLateral Raise) + push-ups - 50 each - or 100 reps each Day 9: Squats - 50 - 100 - 250 - or 500 reps Day 10: Jumping Rope (aka Skipping) As many rounds as you can knock off in: -5 minutes (beginners) -10 minutes (intermediates), or -30 minutes (Core-asaurus Rex) Day 11: Sit-ups - 50 - 100 - 250 - or 500 reps Day 12: Burpees + L-sit/V-sit Hold and push-ups 10 sets of each as many reps as possible in - 20 - 30 - or 60 seconds Day 13: Lunge Hold and Lying Leg Raises 10 sets of each as many reps as possible in - 20 - 30 - or 60 seconds Day 14: Planks and Hip Thrust 10 sets of each as many reps as possible in - 20 - 30 - or 60 seconds The rules? - Push yourself past your comfort zone. - Only reps executed on or after December 1st count towards this month's totals. - Update your status (and/or post here on the event wall) w/ your daily/total rep total, as this'll help encourage others to keep up the good fight. Additionally: Feel free to post up vids of how you incorporate these burpee variations into your conditioning/core/strength work-outs over the month, so others can be inspired to try new things. Also, feel free to invite your friends and family to participate. :-) How-to vids will be posted on our home page: http://www.facebook.com/NarkSide Videos, logs, diet information and articles, can be found on our forum: http://www.getnarked.net/ Following us on twitter? Hit us up @NarkSide, using the hashtag #DirtyDecember Additional Resources: Want to try our previous challenges? Check them out here! https://www.facebook.com/events/2799...n_history=null https://www.facebook.com/events/2302...n_history=null https://www.facebook.com/events/3032...n_history=null https://www.facebook.com/events/2365...n_history=null https://www.facebook.com/events/2872...n_history=null https://www.facebook.com/events/3318...n_history=null https://www.facebook.com/events/1643...n_history=null https://www.facebook.com/events/4322...n_history=null https://www.facebook.com/events/2073...n_history=null https://www.facebook.com/events/6480...n_history=null https://www.facebook.com/events/1414...n_history=null https://www.facebook.com/events/4290...n_history=null https://www.facebook.com/events/6176...n_history=null https://www.facebook.com/events/7524...n_history=null https://www.facebook.com/events/6825...n_history=null https://www.facebook.com/events/8621...n_history=null https://www.facebook.com/events/6168...n_history=null https://www.facebook.com/events/1609...n_history=null https://www.facebook.com/events/7226...n_history=null https://www.facebook.com/events/1496...n_history=null Previous challenge threads: http://www.getnarked.net/forum/showthread.php?t=14586 (July 2011) http://www.getnarked.net/forum/showthread.php?t=14682 (August 2011) http://www.getnarked.net/forum/showthread.php?t=14750 (September 2011) http://www.getnarked.net/forum/showthread.php?t=14816 (October 2011) http://www.getnarked.net/forum/showthread.php?t=14904 (November 2011) http://www.getnarked.net/forum/showthread.php?t=14991 (December 2011) http://www.getnarked.net/forum/showthread.php?t=15923 (March 2012) http://www.getnarked.net/forum/showthread.php?t=15997 (April 2012) http://www.getnarked.net/forum/showthread.php?t=16051 (May 2012) http://www.getnarked.net/forum/showthread.php?t=16131 (July 2012) http://www.getnarked.net/forum/showthread.php?t=16197 (Sept 2012) http://www.getnarked.net/forum/showthread.php?t=16254 (Oct 2012) http://www.getnarked.net/forum/showthread.php?t=16313 (Nov 2012) http://www.getnarked.net/forum/showthread.php?t=16533 (March 2013) http://www.getnarked.net/forum/showthread.php?t=16627 (May 2013) |
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Bent-over Rows: Burpees: |
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Crunches: Farmer's walk (or similar lift): |
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Glute bridges: Goblet Carry: Handstand Push-up: |
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Hip Thrusts: Inverted Rows: Jumping Rope (aka Skipping): |
#6
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Exercise Shortlist
Lateral Raise: L-sit Hold: Lunge Hold: Lying Back Extension: Lying Leg Raises: Mountain Climbers: |
#7
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Exercise Short List
Overhead Press: Pike Push-ups: Planks: Planks with rear leg lift: Planks: Knee to elbow |
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Exercise Short List
Pull-ups: Push-ups: Side Plank with leg lift: Sit-ups: |
#9
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Exercise Short List
Squat Holds: Squats: V-sit Hold: Wall sits |
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