Motivation Monday: Fitness Pyramid

Each Monday, we're rolling out a new challenge to change the way you think, act, do, or feel. Your mission, should you choose to accept it, is to be motivated to try something different for a week. And if you love it, keep it going!


This week we're challenging you to get your rear in gear and build on your fitness potential. Trust us - this is one pyramid scheme you'll want to take part in. 

The gist of the challenge is pretty simple: pick at least one fitness move and work your way up to doing more and more of it. First, things first, choose a fitness move you'd like to work on. Some ideas?

- Plank, to strengthen your entire body and core
- Crunches, to tighten up those abs
- Push-ups, to build your back and chest muscles
- Lunges or squats, to tone your legs
- Plyo, referring to dynamic moves like jump squats, which rev up your metabolism
- Arm moves with weights, like kickbacks or curls, to tone your arms

Next, do a little test to see how many of whatever moves you choose you can reasonably do within a minute - if you can last that long. For a move like plank, see how long you can hold it before feeling fatigued. Then see how you're feeling once the minute is up. Could you keep on going for a long time? Were you feeling like you were going to die? Whatever the case, consider that your baseline for fitness this week. Don't worry about only doing each move for a minute after Monday - the timing here is just to see how you feel about each move to make some estimates for the week ahead.

After you've chosen your moves and figured out how many you can do before exhaustion, the next step is to build on them in incremental steps. For example, on Monday maybe you're able to hold plank for 45 seconds. On Tuesday, set the timer for 55 seconds. On Wednesday, 65 seconds. Don't be afraid to adjust your goals based on how you're feeling day in and day out. If 55 seconds felt like a marathon on Tuesday, then only bump up the timer to 60 seconds on Wednesday.

The same goes for any of the other moves we suggested. If you can do eight push-ups on Monday, nine push-ups on Tuesday might be a totally reasonable incremental jump. 

At the end of the week, go back to wherever you started and see how it feels. Are you breezing through those eight push-ups after you've worked your way up to twice that amount? Can you keep building on your pyramid day-by-day? Is there another move on the suggested list that you want to add for next week? Like all of Ever Rose's Motivation Monday challenges, this is one you can easily do for months to come!

October 19, 2015 6 tags (show)

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