Fit for the Holidays Challenge - Week 2

Shane Trotter

Coach

Strength and Conditioning, Kettlebells, Youth Development

Workouts, kettlebells, workout, challenges, planks, general fitness, goblet squats, Get Back Up Test, Fit for the Holidays Challenge

 

Week 2 of this year's Fit for the Holidays challenge starts this Sunday. Please read Fit for the Holidays Challenge introduction if you haven't done so already. The challenge runs until December 24th and started October 8th. Each Friday, we’ll release the next week’s list of daily challenges. They’ll include a minimum of three days a week of exercises, along with challenges meant to instruct and grow your knowledge of nutritional and emotional health.

 

 

 

Sunday, October 15, 2017 - The Bare Necessities

Today’s challenge is a 3-week challenge and will actually start tomorrow! Can you make it until October 28th, with no expenses except the necessities (as you define them)? Today, take care of all the little details. This may mean you have to buy coffee at the store to replace that daily Starbucks habit. It might mean you buy a couple books today because you’ll need some entertainment. If you don’t have access, you may want either a 16 kg or a 24kg kettlebell. Plan and commit.

 

Monday - You Don’t Know Squat

Start with Light Kettlebell Goblet Squats and do 3 sets of 10 reps with a 5 second negative and 3 second pause at the bottom. Keep tension through your entire body during all phases of each repetition. Focus on driving through big toe, pinky toe, and heel as you come up on each rep.

 

Next, do 3 Rounds of this Isometric Hold Circuit:

 

Right Leg Forward Split Squat- Get Top Leg Parallel to ground and hold for 20 sec
Side Plank- 20 Sec/Side
Left Leg Forward Split Squat- 20 sec
Push-Up Position Plank – 1 minute (if you can, keep plank, bend elbows a little)

 

Advanced Option: Now add 3x5/side Airborne Lunge, or Kettlebell Bulgarian Split Squats

 

 

Tuesday - Awkward!

You are awesome! Often we limit ourselves for fear of public perception. To be our fullest selves we must be willing to be weird and buck the standard. This strength is necessary for acts of integrity and counter-cultural healthy behaviors. Today, we will build our tolerance for social awkwardness. These Rules Dictate Your Day: You must stand all day at work. Prop up your computer if you need. The only exception will be that you may sit on the floor. Lastly, if waiting in a public space you cannot pull out your phone. Instead, practice standing on one foot with your eyes closed. Alternate feet until your waiting time is over.

 

Wednesday - It’s time you start pulling your weight

Your goal: To do one Pull-Up or, to do more pull-ups. Read the article on Grease the Groove Training. Find ten to 15 times throughout your day to do one-third of your max number of pull-ups with perfect form. Let the world start to look like a gym. If you see a soccer goal, jump up and do some pull-ups. If you see monkey bars or a sturdy branch, pull yourself up there. If you can’t do 3 pull-ups, read the article How to Nail Your First Pull Up, and ignore the first one. You can get one and according to Tony Gentilcore in our Breaking Muscle Podcast: Deadlifts, F-Bombs and Authentic Wierdness, this is probably the best fitness goal for you. Here’s the deal, it isn’t a one day sort of thing. Following the grease the groove philosophy, you’ll want to do some easy pull ups every day!

 

 

Thursday - Let’s Get Real

Plan ahead for this one. Today you will drink only water and eat only foods that have one ingredient. You may combine single ingredient foods yourself such as eggs, with spinach, onions, and avocado, or have vegetable or nut medleys where multiple single ingredient nuts or veggies are mixed together.

 

Friday - Get Up, Already

Did you know that your ability to get up off the floor is a predictor of health? Try the Sitting and Rising Test. Then practice Dan John’s “get back up” circuit.

 

Do this for 4 Rounds.

 

 

Saturday - Leave it Better

Get a garbage bag, maybe some plastic gloves, and walk your neighborhood or a local park picking up trash. We all know we shouldn’t litter, but few do anything about it. Beautify the neighborhood and work on your squat and hip hinge each time you pick something up. Whether just 5 minutes worth or 30, you’re making a difference and getting great practice!

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