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Old 11-30-2015
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Default December's FREE at-home fitness/fat-loss challenge - #DirtyDecember



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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Old 11-30-2015
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Default

Exercise shortlist
Bent-over Rows:

Burpees:
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  #4  
Old 11-30-2015
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Default

Exercise shortlist

Glute bridges:

Goblet Carry:

Handstand Push-up:
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My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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  #6  
Old 11-30-2015
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Narkissos Narkissos is offline
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Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 718
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
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Default

Exercise Shortlist

Lateral Raise:

L-sit Hold:
Lunge Hold:

Lying Back Extension:

Lying Leg Raises:

Mountain Climbers:
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  #7  
Old 11-30-2015
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Narkissos Narkissos is offline
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Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
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Activity: 71%
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Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 718
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
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Default

Exercise Short List

Overhead Press:

Pike Push-ups:

Planks:

Planks with rear leg lift:

Planks: Knee to elbow
__________________
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My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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  #8  
Old 11-30-2015
Narkissos's Avatar
Narkissos Narkissos is offline
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Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 718
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

Exercise Short List

Pull-ups:

Push-ups:

Side Plank with leg lift:

Sit-ups:
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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  #9  
Old 11-30-2015
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Narkissos Narkissos is offline
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Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 718
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

Exercise Short List

Squat Holds:

Squats:

V-sit Hold:

Wall sits
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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