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Old 03-10-2013
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Thumbs up March 2013's 21-day Fitness Challenge! ~ #Fit21

*Cue drum-roll!* Ladies and Gents, let me introduce you to the Iron League's FIRST Fitness Challenge for 2013.



The challenge?
Day 1: Sit-ups (50, 100, 250, or 500 reps) + Hydration (minimum of 1 litre of water)

... Day 2: Brisk Walk, Jog, Run, Swim, or Cycling (30, 45, or 90 minutes) + Hydration (minimum of 1 litre of water)

Day 3: Squats (50, 100, 250, or 500 reps) + Hydration (minimum of 1 litre of water)

Day 4: Burpees (20, 50, or 100 reps) + Hydration (minimum of 1 litre of water)

Day 5: Pull-ups, Inverted Rows, or Dumbbell Rows (50, 100, or 250 reps) + Hydration (minimum of 1 litre of water)

Day 6: Push-ups & Push-up Variations (50, 100, 250, or 500 reps) + Hydration (minimum of 1 litre of water)

Day 7: Brisk Walk, Jog, Run, Swim, or Cycling (30, 45, or 90 minutes) + Hydration (minimum of 1 litre of water)

Day 8: Planks and Plank Variations (5, 10, or 25 total minutes) + Hydration (minimum of 2 litres of water)

Day 9: Handstand Push-ups, Pike Push-ups, or Standing Overhead Press (20, 50, or 100 reps) + Hydration (minimum of 2 litres of water)

Day 10: Lunges, Reverse Lunges, Or Step-ups (50, 100, 250, or 500 reps) + Hydration (minimum of 2 litres of water)

Day 11: Jumping Jacks, or Power Jacks (50, 100, 250, or 500 reps) + Hydration (minimum of 2 litres of water)

Day 12: Superman, “Bird Dog”, Deadlifts, or HyperExtensions (50, or 100 reps) + Hydration (minimum of 2 litres of water)

Day 13: Brisk Walk, Jog, Run, Swim, or Cycling (30, 45, or 90 minutes) + Hydration (minimum of 2 litres of water)

Day 14: Bear Crawl or Cat Crawl (50, 100, 250, or 500 reps) + Hydration (minimum of 2 litres of water)

Day 15: Bicycle Crunch (50, 100, 250, or 500 reps) + Hydration (minimum of 3 litres of water)

Day 16: Push-ups & Push-up Variations (50, 100, 250, or 500 reps) + Hydration (minimum of 3 litres of water)

Day 17: Mason Twists (50, 100, 250, or 500 reps) + Hydration (minimum of 3 litres of water)

Day 18: Push-ups & Push-up Variations (50, 100, 250, or 500 reps) + Hydration (minimum of 3 litres of water)

Day 19: Hanging Leg Raise, Lying Leg Raise, Seated Knee-ins, or Reverse Crunches (50, 100, or 250 reps) + Hydration (minimum of 3 litres of water)

Day 20: Push-ups & Push-up Variations (50, 100, 250, or 500 reps) + Hydration (minimum of 3 litres of water)

Day 21: Sprinting x 10 rounds (50, or 100 meters) + Hydration (minimum of 3 litres of water)

The rules?
-Push yourself past your comfort zone.
-Only reps executed on or after March 10th 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 exercises 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/TheIronLeague

Follow our updates on twitter @NarkSide, using the hashtag #Fit21

p.s.

Don't forget to join the event on Facebook! ~ https://www.facebook.com/events/164375717047221/

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)
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Old 03-10-2013
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Fit21 Day 1: Sit-ups:


Avoiding tailbone pain from sit-ups:
http://www.livestrong.com/article/53...your-tailbone/ (Tips 1,2, and 4)
http://healthyliving.azcentral.com/s...bone-8018.html
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Old 03-11-2013
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Day 1 : Sit-ups = 70
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Day 1: 500 sit-ups. 4+ litres of water.
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Old 03-11-2013
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Day 1: 250 sit ups + 2 litres water.
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Old 03-11-2013
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Fit21 Day 2: Running, walking, jogging, or swimming Challenge.



Stretches to help:
Kneeling Hip Flexor Stretch:
90-90 Hip Stretch ~
T-Spine Rotation... aka "The Brettzel" ~
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Old 03-12-2013
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Day 2 - 90 minutes of playing flag american football. + 3 litres of water
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Quote:
Originally Posted by RhinoBalls View Post
Day 2 - 90 minutes of playing flag american football. + 3 litres of water
Nice.

Day 2: Did 100 chin-ups, and followed that with the day's challenge: a 30 minute brisk walk. 4+ litres were consumed that day.
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Quote:
Originally Posted by Narkissos
Fit21 Day 2: Running, walking, jogging, or swimming Challenge.

Stretches to help:
Kneeling Hip Flexor Stretch:
90-90 Hip Stretch ~
T-Spine Rotation... aka "The Brettzel" ~
#Fit21 Day 3:
Our exercise? Squats! ~

Some variations:
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Day 3:
Given my hip/IT band injury, my goal for today was only 50 reps. So I did:
45 lbs x 50 reps
135 lbs x 10 reps
225 lbs x 10 reps
315 lbs x 10 reps
405 lbs x 5 reps
495 lbs x 4 reps

..for a total of 89 reps.
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